Improve Your Running and Reduce Shoulder Pain with Thoracic Mobility at Fixxed
Do your shoulders ache when you run, or do you feel like you’re not breathing efficiently? You’re not alone—many runners experience these issues. At Fixxed – physical therapy in Wakefield, we’ve found that improving thoracic mobility is one of the most effective ways to reduce upper back tightness, shoulder pain, and breathing difficulties while running.
Why Thoracic Mobility Matters for Runners
Your thoracic spine (mid-back) plays a crucial role in allowing your ribcage to expand fully. Without adequate rotation in this area, your body compensates, which can lead to poor breathing mechanics, upper back tension, and even shoulder discomfort. By targeting thoracic mobility, you can improve your breathing, enhance arm swing, and ultimately run more efficiently and comfortably.
Top Exercises to Improve Thoracic Mobility
1. Half-Kneeling Banded Rotations
Benefits: Enhances thoracic rotation while engaging your core and stabilizing your pelvis. The band provides gentle resistance to reinforce proper movement patterns.
How to do it:
Start in a half-kneeling position with the band behind your shoulders.
Hold the band with both hands and rotate your upper back, opening your chest toward the side.
Return to start and repeat 10–12 reps per side.
2. Half-Kneeling Thoracic Dips with Band
Benefits: Promotes mobility through the mid-back while maintaining stability in your lower body. The band helps guide and control the movement.
How to do it:
Begin in a half-kneeling position with the band behind your shoulders.
Slowly dip your thoracic spine down and back, keeping your core engaged and hips stable.
Return to neutral and repeat 10–12 reps per side.
3. Standing March with Banded Thoracic Rotations
Benefits: Integrates thoracic rotation into a functional, dynamic movement, reinforcing mobility while engaging your posture and breathing mechanics.
How to do it:
Stand with the band behind you and hold it with both hands.
Lift one knee as if marching while rotating your upper back toward the opposite side.
Alternate sides for 10–12 reps per side.
See our Instagram video demonstration of these exercises HERE!
Pre-Run Routine
Adding these exercises to your pre-run warm-up can reduce shoulder and upper back pain, improve arm swing, and optimize your breathing mechanics. Just a few minutes before your run can make a noticeable difference in comfort and performance.
At Fixxed – physical therapy in Wakefield, we help runners of all levels identify mobility restrictions and create personalized routines to prevent pain and improve performance.
Struggling with shoulder pain or breathing issues while running in Wakefield? Schedule a consultation at Fixxed today and get a customized plan to move better and run stronger.
