MOBILITY of your shoulders and thoracic spine might be an answer to:

  • why you don’t progress in your training,
  • why you don’t achieve your fitness goals,
  • why you have back pain or shoulder pain,
  • why you feel stiff and it’s difficult for you to keep a good posture.

Shoulder and thoracic spine are complementary to each other.  Mobility in your thoracic spine affects scapular stability and if that is hindered it can put a strain on the shoulder joints (glenohumeral joint), making them stiff and inflexible. THIS IS WHY if you want to avoid the above or prevent it, take care of both your shoulders and thoracic spine mobility.

Good upper body mobility is important in almost any sport and fitness goal, including: gymnastics (f.ex handstand), swimming, martial arts (f. ex sanda, boxing, wing chun, grappling, jiu jitsu), tennis, golf, basketball, lifting weights overhead, badminton, volleyball and so on.

CHAIN OF WRONG POSTURE CAUSED BY LACK OF MOBILITY

Lack of shoulder and thoracic spine mobility can lead to a POOR POSTURE, causing:

Stiff Shoulders

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Rounded Shoulders

(Shoulder Protraction/ Slouched Posture)
7
developing poor posture

Kyphotic spine

(Roundback / Hunched Back)
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Flat Lumbar Spine

PPT – Posterior Pelvic Tilt

9

Hyperlordosis

APT – Anterior Pelvic Tilt

7

 Nerd neck

(Forward Head Posture)
C

BACK PAIN

HUMAN BODY TEST Mobility 1

Shoulder & Thoracic Spine

At Home

No equipment

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7 MIN

Do it any moment

Perform this TEST

according to the instructions in the video

DOWNLOAD PDF

It is recommended to do Human Body Test together with PDF

QUESTIONS?

Frequetly asked questions about Human Body Tests

This video contains 3 TESTS  that are evalueting shoulder flexion, extension and rotations. As it’s written above these movements are also involving middle spine. This is why both shoulder and thoracic spine mobility are tested.

TEST 1 Overhead Arm Movement

TEST 2 Reverse Plank Bridge

TEST 3 Clasp Hands Behind Back

mobility and stability
HUMAN BODY TEST Mobility 2 and 3

Test Your Ankle, Knee and Hip MOBILITY

Test your hip mobility

6 ROUTINES

TO IMPROVE YOUR MOBILITY and POSTURE

Click on the VIDEO and START immidiately improving your shoulder and thoracic spine mobility and your POSTURE. These routines are simple but very effective. AND ALL FOR FREE!

BEST STRETCHES for Flexible Shoulders and Spine | 10 min
Improve shoulder mobility
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10 MIN

Level Easy

Yoga mat

Optional: small gym ball

Z

IMPROVED MOBILITY

  • Overhead arm movement – pecs & lats stretches
  • Reverse plank bridge – exercises that improve shoulder extension
Z

GOOD POSTURE

  • Rounded Shoulders Fix
  • Hunched Back Fix
Z

NO MORE PAIN

  • Relieves back and neck pain
Wall Exercises For BETTER POSTURE // Shoulders Mobility & Back Strength | 20 MIN
fix posture
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20 MIN

Level Middle

Wall

Optional: resistance band

Standing Workout

Z

BETTER POSTURE

  • Wall Exercises – best to fix:
    • Nerd Neck
    • Rounded Shoulders
    • Hunched Back
    • Anterior Pelvic Tilt
Z

BACK STRENGTH

Z

IMPROVED MOBILITY

  • Full range of motion in the shoulder – flexion/ rotations / extention
  • Scapular mobility exercises
Shoulder and Spine Exercises // UNLOCK Your SHOULDERS in 15 MIN
Shoulder mobility workout
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15 MIN

Level Easy

Yoga mat

Optional: small gym ball, 2-4 kg weight

Z

IMPROVED MOBILITY

  • Best Exercises to stretch PECS – for an optimum shoulder flexibility
  • Reverse Plank Bridge – exercises that improve shoulder extension
  • Scapular mobility exercises
Z

GOOD POSTURE

  • Rounded Shoulders Fix
  • Hunched Back Fix
  • Helps realign your body
Z

BACK STRENGTH

Z

RELIEVES PAIN AND STIFFNESS

  • Relieves shoulder stiffness
  • Relieves back and neck pain
RESISTANCE BAND Workout // Toned ARMS and Sculpted BACK
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9 MIN

Level Middle

Resistance Band

Standing Workout

Z

BACK AND ARMS STRENGTH

  • Upper and middle back strength exercises
  • Rotator cuff exercises
Z

GOOD POSTURE

  • Rounded Shoulders Fix
  • Hunched Back Fix
  • Develop Healthy Posture
Z

SHOULDER MOBILITY

Best 👍 UPPER BACK Exercises for Strength, Flexibility and Better POSTURE | 12 MIN with Band
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12 MIN

Level Easy

Yoga mat

Resistance Band

Z

STRONG BACK AND ARMS

  • Upper and middle back strength exercises
  • Rotator cuff exercises
  • Serratus Anterior muscle strength – scapular movement
Z

GOOD POSTURE

  • Rounded Shoulders Fix
  • Hunched Back Fix
  • Develop Healthy Posture
  • Helps realign your body
Z

SHOULDER & SPINE FLEXIBILITY

Z

RELIEVE MID BACK PAIN

How to Improve Your FLEXIBILITY | Not ONLY Stretching is IMPORTANT
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35 MIN

Level Middle

Wall

Optional: towel or t-shirt

Z

IMPROVED MOBILITY & FLEXIBILITY

  • Develop an optimum shoulder flexibility
  • Scapular mobility exercises
  • Middle back mobility & flexibility exercises
  • Progression to BRIDGE POSITION
Z

STRONG BACK & ARMS

  • Wall exercises
  • YTWL Sequence
  • Triceps exercises
Z

GOOD POSTURE

  • Develop Healthy Posture
  • Rounded Shoulders Fix
  • Hunched Back Fix
  • Nerd Neck Fix
  • Anterior Pelvic Tilt Fix
  • Helps realign your body

Training Plan

Fundamentals

For Everybody

At Home

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