Shawn’s Thoracic Mobilizer

Start off with the Horizontal Foam Roller Mobilization to loosen up your thoracic spine:
[cvg-video videoId=’12’ width=’640′ height=’360′ /] (roughly 30 – 45 seconds if each position is held for 5 – 10 seconds)

Then do a total time under tension of 3 minutes of the Prone Cobra (6 x 30 second holds with 15 second rests, or 3 x 1 min holds with 15 – 20 seconds of rest) The point is to be able to hold the position for 3 minutes continuously:

Prone Cobra
[cvg-video videoId=’70’ width=’640′ height=’360′ /] (rouhgly 4 – 5 minutes including rest periods)

Pay attention to the following points and cycle through them as you’re holding the position:

Tuck your chin in, putting your neck in neutral
Externally rotate your shoulders (open your chest up) as much as possible and keep your thumbs up
Relax your butt (drop your heels to the outside)
Relax your lower back
Squeeze your shoulder blades together
The height is less important, it’s more about only using the muscles of your upper back