I’ve treated over 1,000 people with neck, low back, and shoulder pain. Many of them were limited by one common problem, poor thoracic mobility. Here are 6 simple exercises I often used and you can do to alleviate pain and improve your posture:

1) Cobra/Prone Press Up This position is great for resetting the spine after lots of sitting. To do the exercise: • Keep low back & hips in contact with the ground • Only press up to where you’re comfortable • Don’t worry about speed • Repeat 10-15 times • Breath deeply

2) Thoracic Rotation This stretch is great for posture and imbalances. To do the exercise: • Rest leg on pillow or foam roller • Maintain constant contact with leg • Lower opposite arm to ground Aim for 5-10 reps each. And breathe slowly and deeply through the movement.

3) Foam Roll Pec Stretch This a great exercise to open the chest for those who sit a lot. If you’re a beginner, keep the arms extended for a deep stretch. Inhale on the way up, and exhale on the way down. Complete 10-15 reps, breathing slowly and deeply.

4) Thoracic Extension Stretch Another great postural exercise for those who sit a lot. To complete: • Rest foam roll between shoulder blades • Don’t let head drop • Only roll through middle of the rib cage This should be comfortable without pain. Hang here 1-2 minutes.

5) Dead Hang This is a great stretch for shoulder health and range of motion. It’ll also help: • Improve posture • Stretch your core • Decompress the spine To do the exercise: • Grab the bar • Remove tension from the arms • Try to let yourself hang as much as possible

6) Ultimate Stretch This is a great stretch for the calves, hips, and mid-back. To complete: • Put one foot forward in a lunge • With hand, thread the needle, and rotate up to the sky • Head follows hand through rotation Do 8-10 on each side, and rotate though the breath.

Want more personalized exercises and stretches to meet your specific needs? My brother @brettboettcher1 and I build these into each of our health program so you can: - Lose weight - Reduce pain - Improve flexibility Apply to work with us:

@brettboettcher1 6 exercises to increase thoracic mobility and alleviate back and neck pain: • Dead Hang • Ultimate Stretch • Thoracic Rotation • Cobra/ Prone Press Up • Foam Roll Pec Stretch • Thoracic Extension Stretch

@brettboettcher1 Thanks for reading! If you learned something and want more on taking control of your health, follow me @chrisboettcher9. Comment below and RT if you found value in this thread so others can see it as well.

@brettboettcher1 Unlock your full range of motion with our FREE Mobility Guide! Learn functional movements to build long-term flexibility with low-impact exercises. Perfect for all fitness levels! Get your copy here:

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