3 Simple and Effective Kettlebell Thoracic Spine Mobility and Scapular Stability Exercises

Shoulder health is a favorite topic of mine.  Having adequate thoracic spine mobility is an important variable for healthy shoulders.  Also important is being able to properly control the shoulder...

thoracic-spine1Shoulder health is a favorite topic of mine.  Having adequate thoracic spine mobility is an important variable for healthy shoulders.  Also important is being able to properly control the shoulder blade on top of the ribcage.

I’ve been messing around with some rib-pull and kettlebells lifts lately and came up with a trio of exercises that I really like for shoulder health. These exercises promote several important things for shoulder health:

  1. Thoracic spine extension and rotation
  2. Scapular posterior tilt, upward rotation and retraction (at different point of the exercise)
  3. Stability and control at the end range of motion in our shoulder

I made a short video to describe these 3 exercises:

Give it a shot and let me know what you think.  To see how I program exercises like this as part of a comprehensive training program Click this link.

Dan Pope DPT, CSCS

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Categories
MobilityscapulaShoulderstabilityThoracic Spine
2 Comments on this post.
  • trevor
    13 August 2016 at 10:26
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    Shouldn’t both of your feet point toward the direction of the arm holding the KB during the windmill? Or are you intentionally using some other technique I’ve not learned of?

    • djpope
      21 October 2016 at 10:26
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      I guess I was not formally taught this way. Is there a reason for the toe point? I’m more focused on what my shoulder and spine are doing while performing this movement.

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