11 Mobility Drills to Add to Your Upper Body Warm Up

Upper Body Mobility

When it comes to upper body mobility, I mainly focus on the upper and mid back areas, also known as the thoracic spine (t-spine). The t-spine functions in a few different ways - extension, flexion and rotation. In this video, I share my go-to mobility drills for maintaining and improving these areas.

I’ve listed the exercises below:

1:30 - Foam roll upper/mid back and lats

5:00 - Neck flow

5:47 - Side-Lying Windmill

7:20 - Cat Cow

8:45 - Quadruped T-Spine Rotation

9:30 - World’s Greatest Stretch

10:45 - Crab Reach

11:27 - Band Dislocations

12:55 - Prone Angels

13:55 - T-Spine Global Stretch

In terms of putting it together before an actual training session, I generally don’t do ALL of these in one session. I will pick 3-5 of these depending on what I feel like I need that day. I encourage you to try them all just to see how they feel for you and how your body responds. Your body will tell you which ones you need to do more. Thank you for reading and watching!