Thoracic Mobility Exercises
Carpal tunnel, tennis elbow, and and a stiff upper body can greatly impede productivity throughout the day. Whether you’re working in an office, on a computer, or out on a field job, these painful moments can make even the simplest jobs hard to bear. We notice that most of our clients who deal with repetitive movements are looking for relief in their arms, wrists, shoulders, and back throughout the day.
Our videos above go through some very simple and common thoracic mobility exercises to help improve pain relief and mobility throughout the day. Practicing these exercises as the pain flares up and on a daily basis can provide fast, notable relief.
What are Wall Windmills
Wall windmills are our first recommendation for thoracic mobility exercises to find upper body and arm pain relief.
Simply stand next to a wall with your right or left shoulder a few inches away from the wall. You will then place your fingertips on the wall and arch above your head in a straight line, twisting your body to make a windmill arch. Follow your hand with your head and drop your shoulder on the back end. Do 5 reps on each side.
Wall Windmills Help With:
- Opening the body
- Reducing stiffness in the back, hips, and shoulders
- Reduces pain
- Improves mobility
What is a Wall Pec Stretch
For a wall pec stretch, you place your elbow slightly above your shoulder onto a wall — either a beam or in an open doorway for the most mobility. You then press away from the wall with your torso, keeping your arm straight and flat, and hold for 20 seconds.
This stretch helps open up and relieve tension in your pecs. Throughout the day, your pecs will become tight, pulling your shoulders forward and rounding your back. This leads to tension, pain, and stiffness as you work.
Wall Pec Stretches Help With:
- Back pain
- Shoulder mobility
- Body alignment
- Pain relief
What are Banded Scarecrows
Banded scarecrows are an exercise that helps with strengthening external rotators and aiding in scapular control. By improving these muscles, you will have better body mobility, posture, and reduce pain and stiffness throughout your day. Similarly, you will want to add on a banded reverse fly with external rotation.
These banded rotations are done with resistance bands or resistance cable machines, so they are best worked into your general workout or physical therapy regimen.
How Can I Improve My Wrist Strength
To aid in wrist discomfort or pain throughout the day, you want to do rubberband hand openers and dumbbell activations using light weights.
Keep a collection of rubberbands near by and loop it around your fingers when all the tips are touching. Then push against the resistance to open your fingers. This helps with forearm strength and wrist pain throughout the day.
Also at your desk or office space keep a dumbbell at about a 5lb weight or less. Work through a variety of dumbbell activations in our second video that help strengthen your wrist. These simply exercises done through the day will reduce pain greatly.