Thoracic Windmills

Upper BackThoracic Mobility
Written By David Song

THORACIC WINDMILL

This is a thoracic mobility exercise. Lie down on your side with your top leg support with a yoga block or foam roller. Both of your arms straight in front of you. Sweep your arm over head and towards your back while sweeping the floor without letting your leg come off of the foam roller / yoga block. Slowly return to start to complete a single repetition.

Structures Involved:

  • Thoracic Spine

  • Glenohumeral Joint

  • Scapulothoracic Joint

Related Conditions:

  • Text Neck

  • Thoracolumbar Syndrome

  • Cervicothoracic Irritation

  • T4 Syndrome

  • Upper Cross Syndrome

Required Exercise Equipment:

Foam Roller - Click to Buy

Foam Roller - Click to Buy

 

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

Lats Active Massage
Next

Thoracic Sprinklers