The Importance of Thoracic Mobility in Athletic Performance
When it comes to improving performance and reducing injury risk, most athletes tend to focus on strength, endurance, and flexibility in the hips or legs. But one area often overlooked is the thoracic spine the mid to upper back area. Limited mobility in this region can silently affect how you move, breathe, and perform.
At Tugun Osteopathy, we see how a lack of thoracic mobility can impact athletes across all sports whether you're a runner, swimmer, weightlifter, or team sport athlete. Let’s explore why thoracic mobility is crucial for athletic performance and how osteopathy can help you move better and train smarter.
What Is Thoracic Mobility?
The thoracic spine is made up of 12 vertebrae that sit between your neck and lower back. It connects with the ribs and plays a key role in rotation, extension, and lateral movement. Thoracic mobility refers to the ability of this region to move freely and efficiently through its full range of motion.
Why Thoracic Mobility Matters in Sport
Your thoracic spine acts as a bridge between your upper and lower body. If it’s stiff or restricted, other parts of your body like your lower back, shoulders, or neck are forced to compensate. This can lead to poor movement patterns and increased risk of overuse injuries.
Some of the key benefits of good thoracic mobility include:
Improved Shoulder Function
Many sports involve overhead or rotational movements (e.g. swimming, tennis, weightlifting). Without sufficient mobility through the thoracic spine, the shoulders have to work harder, increasing the risk of impingement or rotator cuff strain.
Better Running and Lifting Posture
A mobile upper back supports a more upright posture and efficient arm swing during running. It also helps maintain proper spinal alignment during squats, deadlifts, and overhead presses.
Enhanced Breathing Efficiency
The thoracic region is directly connected to the ribs and diaphragm. Improving mobility here allows for fuller, deeper breaths, which can enhance endurance and recovery.
Reduced Lower Back and Neck Strain
If your thoracic spine doesn’t rotate or extend properly, your body may try to "borrow" movement from the lower back or neck leading to discomfort and increased wear over time.
Signs of Poor Thoracic Mobility in Athletes
You may benefit from thoracic mobility treatment if you:
Feel stiffness or tightness in your upper back
Struggle with overhead movements
Experience shoulder or neck pain during workouts
Find it hard to maintain upright posture during squats or running
Notice restricted breathing under physical exertion
How Osteopathy Helps Improve Thoracic Mobility
Osteopaths are skilled at identifying and treating movement restrictions through a whole-body approach. Here's how we help athletes improve thoracic mobility:
Comprehensive Assessment
We assess how your spine, ribcage, shoulders, and pelvis are moving together and identify areas of stiffness, tension, or imbalance that may be limiting your performance.
Hands-On Treatment
Techniques may include joint articulation, soft tissue release, and spinal mobilisation to reduce restrictions and restore normal movement through the thoracic spine.
Breathing Mechanics and Posture
We often address diaphragmatic function, rib expansion, and posture to help athletes move and breathe more efficiently.
Movement and Mobility Advice
You'll be given personalised thoracic mobility exercises and functional drills to maintain your improvements and integrate them into your training routine.
Simple Thoracic Mobility Exercises to Try
Here are some examples we often share with our clients:
Open book stretch for thoracic rotation
Foam roller extensions to mobilise the upper back
Wall angels to improve posture and shoulder mobility
Quadruped thoracic rotations for dynamic mobility
Don’t let a stiff upper back hold you back. Whether you’re chasing a PB or aiming to stay injury-free, thoracic spine mobility is essential to performing at your best.
At Tugun Osteopathy we can help you fine-tune your movement, improve posture, and reduce injury risk through targeted, hands-on care and expert guidance.
Book an appointment today to get assessed and learn how you can improve your thoracic mobility and your performance.