Your Upper Back Is the Root of Most of Your Problems

I see it every single week. Someone comes in complaining about neck pain. Or shoulder tightness. Or lower back stiffness. And when I assess them, the real problem is almost always the same thing: a locked-up thoracic spine.

The thoracic spine is the middle section of your back — 12 vertebrae that run from the base of your neck to the bottom of your ribcage. It's supposed to have a natural, gentle curve and significant rotational mobility. But for most people who sit at desks or look at phones, it's essentially fused into a fixed, rounded position.

When your thoracic spine can't move, everything above and below it has to compensate:

- Your neck takes on extra extension load → neck pain, headaches - Your lumbar spine over-rotates → lower back strain - Your shoulder blades can't move properly → shoulder impingement, rotator cuff issues

**My three go-to thoracic mobility exercises:**

**1. Foam roller thoracic extension** Place a foam roller perpendicular to your spine at mid-back. Support your head in your hands. Gently extend over the roller at each thoracic segment, moving it up 1-2 inches at a time. Spend 30 seconds at each level.

**2. Thread the needle** Start in quadruped (hands and knees). Slide one arm under your body, rotating your thoracic spine as far as you can while keeping your hips square. Hold 5 seconds each side. Do 10 reps per side.

**3. Open book rotations** Lie on your side with knees stacked at 90°. Arms stacked in front of you. Slowly rotate your top arm open toward the floor behind you, following with your eyes. Return. 10 reps each side.

Do this sequence daily for two weeks. You will notice a difference in how your entire upper body feels and moves.

— Mike