Thoracic Mobility: How to Perform Seated Thoracic A/P Glides

The target for the Seated Thoracic Anterior/Posterior (A/P) Glides is from the base of the neck to bottom of the thoracic spine (level with base of the rib cage). 

Thoracic glides are one of the most difficult drills we teach because most people have not attempted to isolate and move the thoracic spine independent of the lumbar spine. Learning to mobilize the thoracic spine independently is essential for back pain relief as well as for high performance of any sport. 

Here's how you perform the drill:

• Begin in a seated position with one leg bent
• Rest hands on bent leg, opposite leg is straight
• Glide mid-back backwards (head can bow forward a little)
• To return, glide sternum forward and up
• This drill is a combination of flexion on the glide back, and extension on the glide forward

Common mistakes:

• Pulling shoulders forward or backwards rather than moving the spine
• Moving the neck into extension rather than stopping in a neutral head position while extending thoracic spine
• Shrugging the shoulders
• Moving the low back instead of the mid back
• 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.