Brownlee has seen many cases where a person’s lack of mobility exacerbates back and knee problems. These 16 back exercises will sculpt your rear and help to build bigger, stronger lats, rhomboids, and traps for more muscle and strength. Think full body massage without the big price tag. Rather, spend two to five minutes on the following mobility exercises, courtesy of Becoming a Supple Leopard author and doctor of physical therapy, Kelly Starrett. Try a few basic exercises to stretch and strengthen your back and supporting muscles. For a done-for-you thoracic mobility program, check out our Thoracic Mobility Overhaul. Maryann Berry. Previous Next 1 of 8 Back exercises in 15 minutes a day. Starrett has worked with Levi Leipheimer, Rebecca Rusch, and many other champion endurance athletes. Strength and Conditioning, Mobility & Recovery. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 10 mass-building back exercises. Share Tweet. Here is an arsenal of upper-back stretches and t-spine mobility drills that my staff and I use with our athletes. Release Your Tight Back and Hips With 4 Mobility Exercises. A regular exercise routine helps patients improve mobility and strength, minimize recurrence, and reduces the severity and duration of possible future episodes of back pain. Mobility training can also improve your quality of life, since improving the ease of motion you feel during an exercise can improve the ease of motion you feel doing everyday tasks. San Diego, California, United States. Coach. The Five Exercise T-Spine Mobility Fix In order to create systemic change, the thoracic spine needs be addressed with smart programming through both extension and rotation drills . When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. Most experienced coaches know one of the fastest ways to clean up a nagging shoulder, neck, or lower-back problem is to improve mid-back mobility with targeted thoracic spine exercises. In today’s video I (Leon) show 3 easy Thoracic Mobility Exercises that you can do at home or at the office.. But pretty much any man who has back pain is sure to set up with troubling back squat form: Elbows cocked back, lower back arched, and butt out. Thoracic spine mobility is crucial to overhead lifting and mobility and one of the most commonly limited areas in the fitness athletes that I work with. He also runs The Ready State virtual mobility … Here are my favorite drills to improve the mobility of the upper back. Active therapeutic exercises distribute nutrients into the disc space, joints and soft tissues in the back. 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