How to Perform Thoracic Mobilization w/ Bench

Thoracic mobilization with a bench is like giving your athlete the gift of a longer reach, allowing them to maximize their power output with greater efficiency and less risk of injury. This form of physical activity enables athletes to obtain the perfect posture, enhances muscle coordination all over their body, and stretches out muscles around the trunk so that they can deliver top-notch results. By pushing their bodies to find stability in uncomfortable positions, athletes can increase the elasticity and range of motion around their thoracic spine – like a gymnast stretching out before taking flight. This practice provides a multitude of benefits; from improved breathing mechanics to reduced fatigue, so it's no surprise that thoracic mobilization is becoming more popular amongst those wanting to optimize their performance.

Instructions

1. To perform thoracic mobilization with a bench, imagine your spine as a river that is flowing through the mountains of your rib cage and sternum. Picture yourself unlocking the dams and allowing the river to flow freely from top to bottom.
2. Position yourself atop the bench with your back flat and arms positioned at the ready before you. Gaze ahead, taking in your surroundings as you prepare to commence your exercise. The bench's cool surface beneath you provides a sense of comfort in contrast to the tension of your body as it readies itself for action.
3. Make sure your feet are firmly planted on the ground and begin to gently move the middle of your back in circles like you are unlocking those dams and allowing that river to flow freely through your thoracic spine.
4. As you move up and down the spine, imagine you’re a sculptor carefully chiseling away at your riverbank, creating a smoother flow and unlocking those dams.
5. As you come to the end of this movement, visualize that river reaching its destination: your lower back.
6. Feel the newfound freedom in your thoracic spine and enjoy the relaxation you’ve earned. Now get up from that bench and start enjoying the journey!

The thoracic region is the core of your body, and by mobilizing it with a bench you can unlock new levels of power and potential. Take quadruped rotations, for example; this drill involves twisting through your trunk, engaging the deep muscles that support your spine – quite literally turning yourself into a human ‘spinning top.' Performing overhead lifts with dumbbells is like lifting a heavy curtain, allowing the muscles around your upper back and rib cage to take a deep breath. When you extend your arms outwards towards opposite shoulders in horizontal abduction drills, it's as if you’re creating a bridge between your left and right sides – enabling the full range of motion to all your muscles. And, when you use a foam roller against the wall to target even deeper postural stretches, it's like giving yourself an intense massage – relieving tension and creating harmony between your body parts.