Thoracic Mobility: How to Perform Thoracic Lateral Glides

The target for the Thoracic Lateral Glides is from the base of the neck to bottom of the thoracic spine (level with base of the rib cage). 

Thoracic lateral glides are an excellent spinal mobility drill that tends to go completely untrained! It is essential to be able to glide the sliding surfaces of the spine in all directions. In a previous post we covered Thoracic A/P Glides to teach you how to glide your spine forward and backwards. 

Today, we cover how to move the thoracic spine laterally, independent of the lumbar spine!

Here's how you perform the drill:

• Start in neutral stance, slight bend in knees with tall lengthened spine
• Glide mid-back from side to side
• To stabilize the lumbar spine, keep the belly button in the same space while moving the bottom of your sternum side to side
• Keep the rib cage & shoulders level

Common mistakes:

• Moving the low back instead of the mid back
• Moving pelvis or shoulders instead of thoracic spine
• Side bending rather than gliding
• Building up excessive tension in upper back and shoulders
• Breath holding

Thoracic mobility is one of our favorites to perform as a warm-up or cool down for any workout.  

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.