Thoracic Mobility

Thoracic Mobility

The thoracic area in the body is the area between your neck and your abdomen. This encompasses the ribcage, the organs deep to the rib cage, and the thoracic spine. The thoracic musculature can get tight resulting in lack of mobility in this area limiting your performance in both football and running.

Football

How does limitation in your thoracic mobility limit your performance in football? Your rotational mobility. For example, (a real play that happened a few year ago) the offense had the ball 3rd and goal on the 5 yard line. The running back ran a route out into the flats and was wide open. The Quarterback was getting pressured and dumped it off to him but the ball was thrown behind him. The running back rotated to try to catch the ball but lacked extensive thoracic mobility to rotate and he had to jump in the air to fully turn to catch the ball. This caused a change in momentum and he lost his footing and fell before getting into the end zone. They had to settle for 3 points. Improving your thoracic mobility, specifically your rotational mobility, will increase catch radius thus increasing your ability to perform.

Runners

Thoracic mobility is important for runners because it can affect your posture, running mechanics, and breathing efficiency. Increase mobility will allow for better lung expansion which can lead to improved stamina allowing you to take fuller breaths. Posture is often affected with a less mobile thoracic spine causing rounding in the shoulders and poor running mechanics. This can also put stress on the lower back causing pain. As well as cause you to have a less efficient arm swing requiring you to use more energy resulting in a lower running economy. When distances get longer, this is can end up being a big set back in your race.

Below are a few exercises you can do before practice or a run to improve your thoracic mobility!

Scapular wall slides

Thoracic Rotations (Open Book)

Thread the Needle

Thoracic Extension on a Foam Roller