Learn how controlled upper-back mobility can improve the way your entire upper body moves.

When people struggle with shoulder mobility or even pain in the shoulders, they often focus directly on the shoulders.

But sometimes the real limitation is coming from the thoracic spine — the upper and mid-back. It's the reason why your shoulders do not have the optimal and natural range of motion.

In this training session with strength and conditioning specialist Philip Lukes shared that thoracic mobility is actually the foundation for upper-body movement. 

If this area is stiff, it becomes harder for the shoulders, shoulder blades, rib cage, and trunk to move freely.

As Philip explains, many people work on the shoulders without addressing the “first building block”: an open and mobile upper back.

Thoracic Mobility, Rib-Cage Expansion and Breathing

The rib cage and breathing play an important role in thoracic mobility.

The main idea is that many people are restricted through the chest and thoracic area.

Improving mobility here can allow the shoulders and scapulae to move more freely and can also improve rib-cage expansion during breathing.

The effects in general health and even reducing anxiety are great because people hold up lots of tension usually in their chest and rib cage.

If the thoracic spine is rigid, the body often finds movement somewhere else. The lower back rotates, the ribs flare or the shoulders compensate.

That is why thoracic mobility is best viewed as foundational.

Before forcing more shoulder range of motion, it can make sense to first improve the structure underneath it.

A more mobile and better-controlled thoracic spine gives the shoulders, scapulae, rib cage, and trunk a stronger foundation for efficient movement.

And by the way, the movement of the thoracic spine is not excessive - it's kind of subtle. That's why all these exercises introduced in the video rely on very detailed and controlled execution.

You really have to focus on the fine details to properly open up the thoracic spine, you cannot just crank the reps and expect it to work.

This is the type of training and instructions you can only get from a real seasoned professional such as Filip or Eero. Most people have no idea what they are doing.

We have a similar method called "Precision Training" that targets the body with the utmost precision. This is the type of focus that is required to truly develop the more intricate parts of the body.

Stay strong.