Hi, this is mobility for the upper back for or the thoracic spine. This is a really important area so make sure you work on because it gets really tight and bound up. So you spend a lot of time sitting at a desk or working on the computer.
So there are three basic movements that we need for this mobility of this part of the body. We've got the rotation where we need to do a side to side. We also need to do a forwards and backwards because that part of the spine moves in all three of those directions.
In order to do the rotation, we stand at our feet about shoulders apart, we take one hand wrap it around the body and the other hand comes around and touches in the small of the back. We rotate round, we look the other way, then we change. Just a little tap and keep the feet where they are and take the head round. Just relax the arms, keep the shoulders down. So that is the rotation part.
For the side to side part, put the arms up, try to keep the hips where they are and you just want to reach as if you're trying to touch something. Change sides, reach again, just try to touch out, keeping those hips nice and still.
So that's your side to side and then we need a forwards and backwards. So, hands down, the backs of your hands pointing outwards; take a deep breathe in and once you breathe in, rotate the arms outwards, push the chest nice and high as if you've been lifted under the rib cage and breathe in. Pull the shoulders back and then you want to fold those arms the arms and the shoulders back in again, as you collapse. Breathe in and breathe out, breathe in and breathe out.
So there we go, we got the rotation, we got the side to side, we got the forwards and backwards. Do not forget to rotate those arms: it is really important. Use your breath to help open up the the chest. That is the thoracic spine- spend a lot of time working on that area, it's really important.