Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with HERO Movement. Each week, Luke Jones will take you through a brand-new video. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.
HERO Movement Mindful Mobility Week 2: The Thoracic Spine
The thoracic spine is another key area of the body that tends to hold tension and stiffness. And whether you’re a weekend warrior who loves lifting weights or a desk jockey who finds yourself sitting a bit more than you’d like, we all get a little jammed up from time to time.
But there’s good news for you — in this session, we’re going to bring our attention to the mid back, breathe into that area to create some space, and hopefully get things moving well again.
Please note: while most movements in this series are low impact and can be adjusted for more suitable variations, remember to listen to your body and pause if something doesn’t feel right.
Exercises:
- Thoracic rotation x 8-10
- Thoracic rotation with leg swings x 8-10
- Egyptian rotations x 8-10
- Thoracic flexion and extension x 8-10
- Thoracic side shift x 8-10
- Thoracic circles x 8-10
- Thoracic extension strengthener x 8-10 breaths
Healthy Habit Homework:
Have a play with that groovy circular thoracic drill, as well as the thoracic extension strengthener at the end. Alongside that, bring a little mindfulness to your daily habits and notice if you start rounding forward through the thoracic. Anytime you’re sitting is a great time to check in, reset, breathe, and be happy.
Join the Movement: Get free access to the HERO Movement Academy, a growing collection of movement and mobility programs, nutrition plans, and habits guides (plus a 50% early bird discount for our upcoming online course, Mindful Movement). Click here to get free access today.
Through articles, videos, courses, and online coaching, his big goal is to help people discover freedom of movement and create lives filled with well-being and adventure.
As a long-time martial arts practitioner, qualified nutritionist, and personal trainer, Luke explores and shares a unique blend of functional mobility, mindfulness, breathwork, and healthy habit forming (finished with a dusting of wanderlust).
When he’s not working with clients or creating content, you’ll find Luke clambering by the coast, spending time with loved ones, or exploring the world with his partner.
