Thoracic Spine
The twelve vertebrae of the mid-back region that connect to the ribs and play a key role in upper body mobility.
The thoracic spine (T1-T12) is designed for rotation and extension, unlike the lumbar spine which prioritises stability. Good thoracic mobility is essential for overhead pressing, front squats, pull-ups, and maintaining proper posture during heavy lifts. Poor thoracic mobility is common in desk workers and can lead to compensatory movement at the shoulders and lower back, increasing injury risk. Foam rolling, cat-cow stretches, and thoracic extensions over a roller are effective mobility drills.
Examples
- Thoracic extension over a foam roller
- Open-book rotations for mid-back mobility
- Cat-cow stretches targeting T-spine movement
Related Terms
Exercises that train the middle back
34 exercises in the library target the middle back as their primary muscle.
Middle Back Shrug
Strength · Dumbbell
Middle Back Stretch
Stretching · None
Mixed Grip Chin
Strength · Other
One-Arm Dumbbell Row
Strength · Dumbbell
One-Arm Kettlebell Row
Strength · Kettlebells
One-Arm Long Bar Row
Strength · Barbell
One Arm Chin-Up
Strength · Other
Reverse Grip Bent-Over Rows
Strength · Barbell