A Move You Should Do MONDAY – Thoracic Circles

This week’s move is thoracic circles, a move that is simple, but not easy. Let’s dive in.

Start on your hands and knees
Lock your elbows straight
Begin by lowering your chest towards the floor and then pressing through your hands to round your back (scapular protraction and retraction) x 6 repetitions
Then rock side-to-side (scapular abduction and adduction) x 6 repetitions
Then perform six clockwise circles and six counterclockwise circles by combining those two moves

Remember, keep your elbows locked straight.

Why does this matter?

The point of this exercise is to unlock your shoulder blades (scapula) from your rib cage and mobilize your thoracic spine, a key center of rotation in your body. Rotation is required in most functional and recreational activities. There are three key areas you are designed to rotate: your ankles, your hips and your thoracic spine. By improving the mobility of your thoracic spine, you protect your low back, neck and shoulders from injury.

Furthermore, thoracic circles help mobilize your scapula and “unstick” it from your rib cage as well as activate a key muscle, the serratus anterior, in stabilizing the scapula when you reach, throw, push and pull.

So give the thoracic circles a try. Be patient. This is a tough one if your scapula and spine are stiff. I promise, the effort will be worth it.

Because nobody has time to be in pain.

Until next time…