Armadillo Stretch

Thoracic FlexibilityCervical Flexibility
Written By David Song

ARMADILLO STRETCH

This is a thoracic flexion and scapular protraction stretch exercise. Start by sitting on the floor with both of your legs together and bent to 90 degrees in front of you. Wrap your hands and forearms under your thighs to anchor them in place. Lean back with your upper back while allowing it to curl/slouch. Simultaneously relax the shoulders and allow your scapula to slide forwards. Hold the end range position for 3-5 breaths for for 20-30 seconds.

Structures Involved:

  • Rhomboids

  • Middle Trapezius

  • Thoracic Spine

  • Thoracic Erector Spinae

  • Levator Scapulae

Related Conditions:

  • Rib Joint Pain / Irritation

  • Text Neck

  • Neck Associated Disorder

  • Whiplash Associated Disorder

  • Cervicogenic Headache

Related Exercises

Featured
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Bench Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
Bench Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
External Rotation Press
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
External Rotation Press
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Thoracic CARS
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Thoracic CARS
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Segmental Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Segmental Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Prone Sky Reach
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Mobility, Serratus Posterior Inferior, Serratus Posterior Superior, External Oblique, Internal Oblique, Obliques, Multifidus, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis
Prone Sky Reach
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Mobility, Serratus Posterior Inferior, Serratus Posterior Superior, External Oblique, Internal Oblique, Obliques, Multifidus, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Mobility, Serratus Posterior Inferior, Serratus Posterior Superior, External Oblique, Internal Oblique, Obliques, Multifidus, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis
David Song
Previous

Wall Block Windmills
Next

Kettlebell Bottoms Up