Thoracic Spine and Chest — 20 Min

20-minute intermediate flexibility session focused on thoracic spine and chest. Includes 2 minutes of gentle preparation, 16 minutes of guided mobility and stre

Duration

20 min

Difficulty

intermediate

Equipment

doorway, mat, wall

Muscle groups

back, chest, full body, lats, shoulders, upper back

Exercises

1. 1. Shoulder circles

   1 sets · 2 min total reps

   Make slow controlled shoulder circles forward and backward without shrugging. Move gently within a pain-free range; breathe normally.

2. 2. Cat-cow mobility

   1 sets · 2 min total (both sides combined) reps

   On hands and knees alternate rounding and extending the spine slowly. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Thoracic open book

   1 sets · 3 min total (both sides combined) reps

   Lie on one side with knees stacked, rotate the top arm and upper back open; alternate sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Seated thoracic rotation

   1 sets · 3 min total (both sides combined) reps

   Sit upright and rotate the rib cage gently without forcing the lower back; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Doorway chest opener

   1 sets · 3 min total (both sides combined) reps

   Rest forearms against a doorway and step through gently without arching your back. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Wall lat stretch

   1 sets · 3 min total (both sides combined) reps

   Place hands on a stable wall, hinge at hips and lengthen through the sides of the torso. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Prone cobra lift

   1 sets · 2 min total (both sides combined) reps

   Lie face down and lift chest slightly with arms at sides; keep neck neutral and avoid discomfort. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.