AN ATHLETE'S GUIDE FOR IMPROVING

T H O R A C I C
S P I N E

M O B I L I T Y
T O N Y C O M E L L A P T , D P T
 PART I

How To Use This Guide

READ
Thoracic Spine 101:
Anatomy, function, & significance

TEST
Self-Assessment:
How well does your thoracic spine move?

TAKE ACTION

Specific Goal(s):
Improve squat, overhead, and/or rotation movement

Tony Comella PT, DPT 1

 READ

Thoracic Spine 101

Anatomy & Function

Mid portion of the back consisting of 12 vertebrae (T1-T12)
Articulates with the ribs
Muscles around thoracic spine are responsible for
respiration, limb movement, posture, and spine movement.
Along with sternum and rib cage, it provides protection of
vital organs (i.e. heart, lungs).
Contributes to trunk flexion (20-40º), extension (25-45º), 
side bending (20-40º), and rotation (35-50º).

Flexion Side bend

Thoracic Spine

Extension Rotation

Tony Comella PT, DPT 2

 READ

Thoracic Spine 101

Joint by Joint Approach

The joint by joint approach is a generalized framework
describing the body as a stack of joints, each alternating
between mobility and stability. 

The thoracic spine requires more mobility, otherwise increase

stress can be placed on other areas (neck, shoulder, low back). 

Efficiency in squatting, overhead movement, and rotation

during sports all require good thoracic mobility 

Tony Comella PT, DPT 3

 READ

Thoracic Spine 101

Significance

Thoracic Mobility

Squat efficiency Neck pain

Overhead shoulder mobility Low back pain

Rotation/Twisting mobility Shoulder pain

Sport performance Injury risk

Tony Comella PT, DPT 4

 TEST

Self-Assessment

Lumbar-Locked Rotation*
(Use your phone or camera to film yourself)

Rock back to childs pose with elbows together

One hand on low back
Rotate to ceiling (without shifting to side)

START END

>50º

 PASS: >50º angle (with respect to ground)

Click below to watch a video of the movement:

Thoracic Assessment Video

*This is a basic screen. There are other assessments to test thoracic mobility.
Even if you pass, you may benefit from the exercises below.
If pain, seek out a qualified medical practitioner to help.

Tony Comella PT, DPT 5

 TEST

Self-Assessment

Results

 FAIL: <50º angle (with respect to ground)

This program will guide you through exercises

to improve thoracic mobility.
  
As a result, it will have a huge impact on
weight lifting, sport, and/or reducing pain
(i.e. neck, shoulder, back). 

 PASS: >50º angle (with respect to ground)

This program can still provide value to you,

especially to strengthen and control
thoracic mobility.

Tony Comella PT, DPT 6

 TAKE ACTION

Overview

Movement
See next page to choose a movement you want to improve.
Each has 9 drills specific to the demands of the movement.

Drills
Each movement has 9 drills which are are divided into 3
sections (3 drills in each). Choose 1 drill from each section.

Note: the last section requires loading the movement.

These are harder but are arguably the most important drills.

Equipment
Drills may require a variety of gym equipment, including
a foam roller, PVC pipe, barbell, pull-up bar, dumbbells,
kettlebells, and/or bands.

Tony Comella PT, DPT 7

 TAKE ACTION

Specific Goal(s)

What movement do you want to improve?

Squat Overhead Rotation

Back Squat  Pull-up Golf
Front Squat  Overhead press Baseball
Overhead Squat Jerk/Snatch Tennis

Page 9 Page 10 Page 11

Program 3-5 days/week

*There are other activities within each movement that will benefit from thoracic mobility.
These are only a few examples.

Tony Comella PT, DPT 8

 TAKE ACTION

Squat

 (choose 1)

Open Book Foam Roller Extension Bench Mobilization

15x each 1 minute 1 minute

 (choose 1)

Quad Rotation Downward Dog 90/90 Twist

10x each 10x 10x each

(choose 1)

Goblet Squat Banded Overhead Squat Zercher Squat

Eccentric isometrics Eccentric isometrics Eccentric isometrics
3 x 5 reps 3 x 5 reps 3 x 5 reps

*Click on exercise for video demonstration.

**Complete 1 drill in each group for total of 3 movements prior to workout

Tony Comella PT, DPT 9

 TAKE ACTION

Overhead

 (choose 1)

Bench Mobilization Foam Roller Extension Floor Sweep

(overhead)
1 minute 1 minute 15x each

 (choose 1)

Quad Rotation Downward Dog Overhead Opener

10x each 10x 10x

(choose 1)

Bottom-Up  Banded Overhead Squat Pull-up

Press Eccentric isometrics Eccentric isometrics
3 x 8 each 3 x 5 reps 3 x 5 reps

*Click on exercise for video demonstration.

**Complete 1 drill in each group for total of 3 movements prior to workout

Tony Comella PT, DPT 10

 TAKE ACTION

Rotation

 (choose 1)

Open Book Foam Roller Extension Floor Sweep

15x each 1 minute 15x each

 (choose 1)

Quad Rotation Thoracic Bridge 90/90 twist

10x each 10x each 10x each

(choose 1)

Half-Kneel Chop Arm Bar Half-Kneel Lift

2 x 8 each 2 x 6 each 2 x 8 each

*Click on exercise for video demonstration.

**Complete 1 drill in each group for total of 3 movements prior to workout

Tony Comella PT, DPT 11

 EXTRA

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Credits, Copyrights, Permissions

Copyright © 2017 by Tony Comella Physical Therapy
All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever
without the express written permission of the publisher.

*The information provided is not intended to be medical advice.

Always consult a physician before beginning an exercise program. 

Tony Comella PT, DPT 12