20 June 2023
Thoracic mobility is important for men's physique competitors because it can affect their posture, symmetry, and overall aesthetics on stage. A lack of mobility in the thoracic spine can lead to compensations in other areas of the body, such as the traps and lats, which can negatively impact the overall symmetrical appearance of the physique.
Thoracic mobility refers to the ability of the thoracic spine to move freely and independently in all directions. The thoracic spine is the area of the spine that runs from the base of the neck to the bottom of the rib cage, dysfunction in this area can lead to discomfort and a lack of ability to fully display upper back width – as well as overall muscle density due to poor rotation in quarter turns
To improve thoracic mobility for men's physique competitors, it is important to incorporate exercises and breathing techniques that target the T Spine area alongside regular deep tissue work. Here are two examples of what I would suggest:
1. Thoracic spine mobilisation exercises: These exercises involve moving the thoracic spine through its full range of motion, such as with cat-cow or seated spinal twists. Two Exercises I also highly rate would be Thoracic Cars & Thread the Needle with Lat Bias, check them out below
Thoracic Cars: https://youtu.be/gB-Jm52-vJE
Thread the Needle with Lat bias: https://youtu.be/uenqxybA9kU
2. Breathing exercises: Proper breathing can help improve thoracic mobility by promoting relaxation of the muscles around the spine and allowing for greater movement in the rib cage. Learning to control the internal obliques and transverse abdominals via vacuums will also vastly improve trunk control and the ability to rotate.