Stretches – Exercises . E3 Rehab
(1) Thoracic Rotation – Side Lying on Floor: Hips bent, Head supported, keeping eyes on hand
– Half Kneeling on Floor: rotating over up knee
– Half Kneeling on Wall: place knee closest to wall in down position
– Half Kneeling on Wall: front foot elevated reducing lower back involvement (2) Thoracic Extension – Side Lying Windmills
– Half Kneeling on Floor Windmills: keep eyes on rotating hand
– Half Kneeling on Wall Windmills: place knee closest to wall in up position
– Half Kneeling on Wall Windmills: place knee closest to wall in up position with foot elevated
(3) Thoracic Extension on Foam Roller at multiple points along spine; don’t overarch lower dback
– Head Supported with hands behind head
– Arms Overhead
– Arms Overhead holding weight
(4) Kneeling with Arms Overhead on Bench or Box
– Arms Straight with Elbows on Bench
– Arms Bent with Elbows on Bench
– Arms Bent with Elbows on Bench holding broomstick with palms up
Thoracic Mobility Drills
(1) Kneeling Lunge Upper Body Openers: sideways to wall; inside leg kneeling progressing to outside leg kneeling
(2) 3 Point Rotations: kneeling with hand behind head
(3) Foam Roller Extension: figure 4 with arms overhead holding weight plate
(4) Kneeling: buttock on heels, arms bent, elbows on bench holding broom stick
(5) Side Lying Upper Body Openers: knee at 90º resting on foam roller
Thoracic Strength Exercises– Also includes Mobility Exercises
(1) Arms Extended from Chest Level to Overhead: hold weight; from a static full squat position
(2) Front Squat
(3) Angels: (a) sitting position back to a wall (b) lying on your back
(4) Prone Y-W: face down on big ball or bench; add dumbbells
(5) Prone Overhead Press: face down on floor; use a with broomstick