Improve Thoracic Mobility to Reduce Shoulder Pain When Lifting
Struggling with shoulder pain during overhead lifts? You're not alone. One of the most overlooked causes isn’t in the shoulder itself—it’s your thoracic spine. If you’re a CrossFitter, weightlifter, or just love pushing overhead, improving your thoracic mobility could be the key to pain-free performance and long-term joint health.
Why Thoracic Mobility Matters for Overhead Lifting
Most people focus on stretching the shoulders before pressing overhead—some PVC pipe pass-throughs, maybe a quick banded stretch—and call it a day. But when the thoracic spine (the upper-mid back) is stiff, your shoulders and neck have to compensate. That’s when injuries start creeping in.
Think:
Shoulder impingement
Biceps tendonitis
Neck tension and headaches
Rotator cuff strains
The thoracic spine runs from T1 to T12, starting where your neck meets your upper back and ending around the bottom of your rib cage. To lift overhead without pain, you need about 10° of thoracic extension and at least 50–55° of thoracic rotation. Without that, your scapula can’t move properly, and your shoulder joint pays the price.
Self-Test: How’s Your Thoracic Mobility?
Before diving into mobility work, let’s see where you’re starting from.
Thoracic Extension Test
Sit with your back flat against a wall.
Raise your arms directly overhead in both a wide and narrow grip.
Goal: Keep your head and lower back on the wall. If they lift off, you may lack thoracic extension.
Thoracic Rotation Test
Kneel with one hand behind your low back.
Rotate your upper back toward the raised elbow side.
Goal: Aim for ~50–55° of rotation on both sides. If you’re struggling to twist, your thoracic spine might be the limiting factor.
Daily Drills to Improve Thoracic Extension
Add these into your warm-up, especially on overhead pressing or CrossFit WOD days.
1. Foam Roller Extensions (Feet at Wall)
Place the foam roller under your upper back (start mid-back and move up).
Interlace your fingers behind your head, elbows close.
With feet on the wall, exhale and arch gently over the roller.
Tip: Do 8–10 reps per section (3 total sections).
Video Tutorial: Foam Roller Extensions (Feet at Wall)
2. A-Frame Stretch (aka Downward Dog Focus)
From hands and feet, press your chest through your arms.
Slightly look upward to engage thoracic extension—but avoid overusing your neck.
Focus on your upper back, not your lower spine.
Video Tutorial: A-Frame Stretch
3. Kneeling Lat Stretch with PVC
Kneel in front of a bench, holding a PVC pipe or broomstick.
Sit back onto your heels and pull the pipe toward your upper back.
Keep your forehead resting lightly on the bench.
Feel the stretch under the arms and through the lats.
Video Tutorial: Kneeling Lat Stretch with PVC
Build Thoracic Rotation: 3 Mobility Staples
Improving rotation supports scapular movement and enhances overhead control.
1. Quadruped Thoracic Rotations
Sit back on your heels.
Place one forearm on the ground, the other hand behind your back.
Rotate toward the raised elbow side, keeping your hips stable.
Hold for 3–5 seconds, repeat 5–10 reps per side.
Video Tutorial: Quadruped Thoracic Rotations
2. Open Books
Lie on your side with top knee bent over a foam roller.
Rotate your top arm across your body and over to the floor.
Key: Let your rib cage move. Perform 10 reps per side.
Video Tutorial: Open Books
3. Wall Thoracic Rotations
Kneel beside a wall with your foot, knee, and hip stacked against it.
Sweep your inside arm overhead and around behind you.
Avoid compensating with your hips or lower back.
Range will improve with consistency.
Video Tutorial: Wall Thoracic Rotations
Re-Test and Track Your Progress
After your mobility session, repeat the extension and rotation self-tests. Even a 10–15% improvement in range can help reduce pain and enhance lifting mechanics.
Final Thoughts: Small Gains, Big Payoffs
Pick 1–2 of the thoracic extension and rotation exercises each day. Consistency matters more than complexity. Just 5–10 minutes a day can dramatically improve your mobility, reduce shoulder pain, and unlock smoother, stronger overhead lifting.
📍 Need more personalized help? At Athletic Edge Physical Therapy, we specialize in helping CrossFit athletes and active adults return to training faster—without surgery or pain meds. Book a one-on-one session with one of our Physical Therapists in San Diego today.
