Thoracic Spine Mobility

Thoracic Spine Mobility Program

About the Program:

Your thoracic spine—your mid-back—is the engine of upper-body mobility. For mountain bikers, it determines how well you can maintain posture on long climbs, absorb impact on descents, and move fluidly through corners. Limited motion here can cause stiffness, shoulder pain, or lower back strain as your body compensates. 

This program restores balance and freedom to the area that ties it all together.

Across three progressive sessions, you’ll blend targeted mobility drills, foam rolling, and breathing techniques to improve rotation, extension, and postural endurance. Movements like Quadruped and Seated T-Spine Rotations, Thoracic Extensions, and Deep Squat Rotations increase spinal movement capacity, while trigger point work and diaphragmatic breathing help release tension and retrain proper movement mechanics. Warm-ups on the bike or rower prepare the body for motion, mirroring the demands of real riding.

By restoring mobility in the thoracic spine, you’ll achieve better bar control, improved breathing efficiency, and smoother coordination between the upper and lower body. The result is more powerful riding with less fatigue and reduced strain on the shoulders, neck, and lower back.

Use this program two to three times per week as part of your strength training, active recovery, or ride preparation. The payoff is subtle but powerful: a looser, more reactive upper body that lets you flow through every section of the trail.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the FREE BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

Learn how you'll train on the Bridge app!