Adaptive Pilates: Thoracic Mobilization

Video Transcript

"This next movement I like to share is called Thoracic Mobilization. This is a great physiological exercise because we deal with physically, it's a great mental type of exercise, it's a great way to just release energy and actually build some good senses in the body. So with the palm down and a palm up, you're going to start looking at your left side, we'll take an inhale as you rotate from one side to the other. What you'll begin to see as you move through this, inhaling to one and the other and then exhaling to one side, continuing to the other. As you begin to move your shoulders more, you'll feel your shoulders roll forward, feel your shoulders roll back. As those shoulder blades spread open, they're also drawing down and in at the same time. This is a great exercise to just mobilize the mid-back, all the muscles surrounding the shoulder blades and also really excellent exercise for the rotator calf muscularity. Let me show this exercise from the side. What I would do is start looking in my left side, inhaling, back to the left, exhaling. Back to the left. Think about pulling your inhales into your stomach like a balloon and exhaling, trying to deflate that balloon as you begin rotating your shoulders, rotating your arms. Again, this exercise from the back. Begin looking to your left, inhaling to rotate to both sides, exhaling to rotate to both sides. Starting to move your shoulders, beginning to move your shoulder blades. You will gradually feel movement happen."