Fix Your Slouch: Thoracic Mobility Exercises for Better Posture

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Posture

Why Posture Still Matters (and Not Just to Catholic School Nuns)

“Sit up straight!”

You’ve heard it a hundred times—maybe from a stern teacher, your mom, or that internal voice after too many hours slouched at a desk. But what they didn’t explain is why posture matters beyond appearances.

Posture starts with the thoracic spine—your mid-back—and when it gets stiff, everything from breathing to swimming to lifting becomes less efficient and more painful.

The good news? The thoracic spine is highly trainable. With the right thoracic mobility exercises, you can undo years of poor posture, improve movement quality, and reduce pain. In this article, I’ll walk you through:

  • A simple thoracic spine mobility test

  • Why thoracic mobility matters (for swimmers and non-swimmers)

  • The best drills and videos to improve thoracic mobility over time

What Is Thoracic Mobility?

Your thoracic spine is made up of 12 vertebrae that sit between your neck and lower back. This region is built for rotation, flexion, and extension—allowing you to twist, reach, swim, and lift efficiently.

But if you sit all day, hunch over a phone, or drive often, your thoracic spine tightens up. Over time, that restriction:

  • Limits overhead movement

  • Reduces spinal rotation

  • Forces compensation in your lower back or shoulders

That’s how poor posture becomes chronic pain. And why improving thoracic mobility isn’t just about standing taller—it’s about moving better, lifting safer, and swimming stronger.

Test Your Thoracic Spine Mobility

Try this Overhead Squat Test—a favorite from the Functional Movement Screen (FMS)—to gauge your mid-back mobility.

 

How to Perform:

  1. Stand shoulder-width apart, toes forward

  2. Hold a dowel or stick across your head, elbows at 90°

  3. Extend the dowel overhead, arms fully locked out

  4. Perform a deep squat while keeping arms aligned with your ears

  5. Record or watch in a mirror

Red Flags:

  • Rounded upper back

  • Bent elbows

  • Arms drift forward

  • Inability to squat below parallel

perfect body posture for male
Great Overhead Squat exersize dan daly

Struggle with any of these? Your thoracic spine likely needs some love.

 

The Best Thoracic Mobility Exercises

With video demos to follow along

Here are the most effective thoracic mobility drills I use with athletes, swimmers, and weekend warriors. Each one is paired with a video so you can follow along and learn proper technique.

💡 Video Example: Foam Rolling – Thoracic Spine

1. Thoracic Foam Rolling

Purpose: Restores extension through the mid-back
How To:

  • Sit with a foam roller perpendicular to your spine

  • Lie back so it rests under your mid-back

  • Extend your arms overhead and gently roll

  • Perform slow rolls and pause over stiff spots


 

💡 Video Example: Quadruped Thoracic Rotation

2. Quadruped Thoracic Rotation

Purpose: Improves thoracic rotation and shoulder rhythm
How To:

  • Start on hands and knees

  • Place one hand behind your head

  • Rotate that elbow toward the ceiling, then return

  • Perform 8–10 reps per side




 

💡 Video Example: crab reach thoracic rotation

3. Crab Reach

Purpose: Combines shoulder stability with thoracic rotation
How To:

  • Sit in a crab position with hands behind hips

  • Press into your feet and one arm to lift hips

  • Reach the other arm across and up

  • Rotate through your upper spine

  • 6–8 reps per side

 

💡 Video Example: Downward Dog Thoracic Reach

4. Downward Dog Thoracic Reach

Purpose: Lengthens the posterior chain and improves overhead positioning
How To:

  • Begin in Downward Dog

  • Reach one hand across to the opposite ankle

  • Return and switch sides

  • Repeat 8–10 total reps

🎥 Watch: Downward Dog Thoracic Reach

 

💡 Video Example: Wall Angels

5. Wall Angels

Purpose: Encourages better scapular control and spinal extension
How To:

  • Stand against a wall, feet 6 inches forward

  • Keep your low back, mid-back, and head in contact

  • Raise arms into a “goal post” and slide upward

  • 10–12 slow reps, maintaining wall contact

 

💡 Video Example: Thoracic Roll

6. Thoracic Roll Mobilization

Purpose: Restores thoracic extension with targeted breathing
How To:

  • Lie on a foam roller and extend your arms overhead

  • Take deep breaths into your ribs and mid-back

  • Reset and shift the roller slightly up or down

  • Repeat for 3–4 positions

 

Freestyle – Thoracic Mobility Example While Swimming

7. Freestyle Thoracic Mobility Example

Purpose: See thoracic extension and rotation in live swim context

This video shows why thoracic mobility is essential for stroke mechanics—notice the rotation through the spine, not just the arms.

 

Why Thoracic Mobility Matters for Swimmers

Your ability to rotate through the mid-back affects:

A stiff thoracic spine leads to overcompensation in the shoulders, which often results in pain, poor mechanics, and slower swim times. That’s why dryland programs at Train Daly always include thoracic mobility drills specific to stroke performance.

Why Thoracic Mobility Matters for Everyone

You don’t have to be a swimmer to benefit.

Better thoracic mobility means:

  • Safer squats, overhead presses, and deadlifts

  • Less neck and lower back pain from daily posture

  • More fluid and efficient movement during any activity

Mobility work is like brushing your teeth—it keeps your joints clean and functional for life.

Final Thoughts

Improving your posture starts with your thoracic spine.

With the right combination of thoracic spine mobility exercises, consistent practice, and self-awareness, you can unlock better posture, smoother movement, and stronger performance—both in the pool and on dry land.

Check in monthly with the mobility test, and use the video-guided drills above to build lasting improvement.

Coach Dan Daly

Want to take it further? Join the Train Daly Dryland Programs to improve thoracic mobility, joint health, and athletic performance.