Upper back mobility is often overlooked as a solution to low back or shoulder pain. The upper back is called the thoracic spine and it sets the foundation for our shoulder to move from. Additionally, if it isn't moving properly, then the lower back will pick up the slack (not a good thing).
There are two main ranges of motion we lose. Thoracic extension (bending backwards) and rotation. We are going to focus on improving rotation here.
Assessing Thoracic Rotation
First we have to assess if you are lacking rotation. Try the test below and see if you are rotation on one side or both.
Improving Thoracic Rotation
If you find that you are missing some rotation. Then do this rockback rotation exercise to work on improving it.
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