Thoracic and spinal mobility

The thoracic spine—the upper and middle section of the back—plays an important role in separation between the hips and shoulders. This separation contributes to the rotational positions used in discus and shot put and to the delivery position in javelin.

Roll-down

Stand tall with your knees soft. Lower your chin towards your chest and gradually roll down through your spine, allowing your head and arms to relax.

Pause comfortably, then slowly rebuild your posture from the bottom of the spine upwards. Keep the movement smooth rather than bouncing at the bottom.

Cat–cow

Begin on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips.

Slowly round your back towards the ceiling. Reverse the movement by gently lifting your chest and extending your spine. Move between the two positions in time with your breathing.

Thread the needle

Begin on your hands and knees. Slide one arm underneath your body, allowing your shoulder and the side of your head to move towards the floor.

Keep your hips relatively steady so that the movement comes mainly from your upper back. Return to the starting position and repeat on the other side.

Lying thoracic rotation

Lie on your side with your hips and knees bent and your arms extended in front of you. Keeping your knees together, sweep your top arm across your body and rotate through your upper back.

Avoid forcing the shoulder towards the floor. Return slowly and repeat before changing sides.

Child’s pose to sphinx or seal

Begin in child’s pose, moving your hips towards your heels as your arms reach forwards. Glide forwards and gently lift your chest into sphinx or seal pose.

Use your forearms or reduce the height of the lift if you feel excessive pressure in your lower back. Move slowly between the two positions.

Side-reaching child’s pose

From child’s pose, walk both hands towards one side to create a stretch along the opposite side of your torso.

Return to the centre and repeat on the other side. This can be useful for the muscles running between the pelvis, ribs and throwing shoulder.

Lower-back rotations

Lie on your back with your knees bent and your feet on the floor. Keeping your shoulders relaxed, slowly lower both knees towards one side.

Return to the centre and repeat on the other side. This is a gentle mobility exercise—not an attempt to maximise lower-back rotation.