Quick Way To Improve Upper Back Mobility

We know the low back can get stiff often, but what about our upper torso?

This is where we generate most of our rotation in the body for sports like golf, tennis, baseball, and even with running.

​It can sometimes be an overlooked piece of the puzzle that is keeping you stiff and decreasing performance. 

Photo by Peter de Vink from Pexels

Ever feel like you would have more power or be more smooth during rotational activities if you could just go back a little further and easier? 

If you ask me, I would have a resounding "YES"

Too often we try and loosen up our lower backs, but the upper back is where most rotation happens and grants us access to use or rotational power. 

Don't get me wrong, we may have some rotation through the lower back, but most of the lower half of the body's rotation comes from the hips, and the upper ribcage/torso takes care of the top half. 

If we can learn to dissociate the hip from the shoulders and torso, we can start to create a rhythm that will make us more smooth and allow for greater ranges in our swings. 

With more range, we have more momentum, which equals more power. 

All without having to try and swing or move faster. The greater range allows for more time in rotation so we can build a greater momentum . 

Below is one of our go-to' exercises for creating this exact upper body rotation, by keeping the hips out of the equation. It's called Thread The Needle.

It is quite commonly used in sports, and rightfully so. We like to provide reaches with the arm at various angles in order to open up different levels of the upper back. 

You just want to have a long reach through the arms, and focus on having the chest bone turn as you reach the opposite arm under. As you will see, we also like to do some holding for breaths during a reach to help loosen up the back a tad more.

Give it a shot and see how your rotation feels after.

​If you are still having trouble with your upper back mobility, you may have restrictions elsewhere in the body that are forcing you to become rigid. 

In that case, see a skilled physio who can analyze your mechanics and give you the right tools for your SPECIFIC problem. 

Schedule a Free Discovery Call today with a PT and see how you can improve your mobility and performance!

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