Thoracic Peanut Self-Mobilization

How to do it

1. Tape two tennis/lacrosse balls together to form a 'peanut'.
2. Lie on your back, arms crossed over your chest to spread your shoulder blades.
3. Place the peanut on either side of your spine at a stiff mid-back segment.
4. Perform a small crunch, raising your shoulders a few inches off the ground.
5. Hold a few seconds, then return. Do not hyperextend the low back; move only from the mid-back.
6. Reposition the peanut up or down to target other stiff segments.

Form cues

• Move only from the mid-back, not the low back
• The peanut acts as a fulcrum on the stiff joint

Dosage

2-3 sets of 15 reps per stiff mid-back segment

Muscles worked

Stretches: thoracic erectors, mid-back joint segments

Target muscles

Helps with

Related exercises