Thoracic Spine Mobility Workout to Relieve Tight Upper Back l Move Beautifully with Hilda

Today's video is a thoracic spine workout

So if you have tight neck, tight shoulders or tight upper back, this is the workout for you

So grab your mat, join me and let's start. This exercise is called a pelvis whack because we will be wet

wagging the pelvis like a tail. So cross one leg on top of the other

and start wagging your pelvis slowly to one side towards the side of the lower leg

Let your head move along as you wag your pelvis, both moving to the same direction

because we want the entire spinal structure to be elongated as one

As you do this scapillar press exercise, make sure to keep both elbows straight

Hollow out your belly as you curl your spine

It will give your lower back a deeper stretch which is a tight area for most of us

I'd like to do an easy abdominal roll down here just to elongate the lower back further

and connect deeper to our core and our inner thighs before we start doing the entire flow sequence

Less is more here. on top of your shoulders

and bring your elbows back as if somebody is gently pulling it back

As you do that, you will arch your back and let your chest lift up

and open a little bit and just enjoy the broadening across your collarbone

and feel like the area between your shoulder blazer being arched in

When you're ready, you can start to integrate some shoulder rolls here

So try to see if you can have your elbows to touch and when they touch, try to lift your rib cage higher

arms a little bit more each time as you pull your arms back because the straighter arms

are the more we can roll our shoulders back and that is good for reversing any kind of

forward head position. Slowly bring your spine to a deep arching position

Straighten your arms up to the front. Make it as straight as you can as you allow your upper bag to deep right in here

and point your sit bones and the pelvis to the sky or the ceiling

Get into a deep stretching arching position. Bring your weight to the front and from here you're going to the front

And from here, you're going to just release a little bit before you bring your pelvis back again

This time, see if you can arch deeper, stretching further, straightening your arms more

and going into the deep spinal joints, releasing more. All thoracic movements go in small range

As you gently press your upper back up, just be mindful that you need not go further than your floating ribs

Less is more here. The lesser you move and the slower you move

the more you're able to curl the vertebra along your upper back. your upper back. If you do it too fast, chances are you bypassed the more

As you put two hands on your forehead and curled up

As you put two hands on your forehead and curled up, you will be feeling the movement more

But it is not about increasing the range of motion here. Keep to the same, but you should be able to lift the chest a little bit higher

because your arms are now in a different position. Oh, oh

Oh, oh. Ha ha ha. Oh, okay. Oh. Oh. Oh. Oh. Oh. Oh. Oh. Oh. Oh. Oh. Oh

As it twists the thoracic spine to one side, remember to still keep your body at the center

to the repertoire, just think of your arms moving like a windmill here

So one arm front, one arm back from one direction to the other

And just have fun twisting and rotating your terrestrial. Lift one arm up together with the opposite leg here

And repeat the same the other side. After a few times, we're going to lift both arms and both legs up at the same time here

Like you're taking flight, really extending your spine and reach both arms and legs in opposite directions at the same time

Try to arch your spine and open up your chest in diagonal direction as much as you can

We seldom work this part of our chest here and it's good to give it an arch in this direction

This may not look like much, but as you mimic the swimming motion, there's a lot happening in the shoulder blades rotation as much as our trapeze's muscles and the ability to hold the thoracic spine up in the position

Be generous as you arch your spine here

While you press your arms down, try to open up the chest more, looking diagonally up

breathe in more and go for more expansion. We are wrapping up the thoracic spine mobility series

Coming up next, we will be doing an integrated movement of the thoracic

as well as the lumbar spine, moving the spine in an integrated motion

going through more range, 360-degree spinal rotation, and lots more fun movements here to mobilize the spine

So make sure you stay tuned. Remember to like and subscribe and keep moving

keep getting better and I'll see you in the next video very soon

Movement has been my form of self-care for over 20 years. And I want to show you how you two can move and take better care of yourself every day