Is Your Stiff Upper Back Limiting Your Game?

When players talk about mobility, they usually think about hips, ankles, or shoulders.

But one of the most overlooked areas?

The thoracic spine—your mid-to-upper back.

Without enough mobility in your thoracic spine (T-spine), everything else has to compensate. Your hips, lower back, shoulders—all start moving in ways they shouldn’t. Over time, that leads to pain, reduced performance, and mechanical breakdowns.

If you want better shooting mechanics, stronger posture on the puck, and more rotational power, you have to prioritize T-spine mobility.

Why Thoracic Spine Mobility Matters

A mobile T-spine allows you to:

• Rotate fully during shooting and passing

• Maintain a strong, athletic posture when skating

• Load and transfer force more efficiently during pivots and cuts

• Protect your lower back and shoulders from overuse injuries

In hockey, where rotation, flexion, and extension happen constantly under load, a stiff thoracic spine isn’t just a limitation—it’s a ticking time bomb.

The Research Behind It

Studies show that thoracic spine mobility plays a critical role in healthy kinetic chain movement, particularly in athletes who rely on rotational patterns (think baseball, golf, and hockey).¹

When T-spine mobility is restricted, the body compensates with excess lumbar (lower back) movement or overextension at the shoulder, increasing the risk of strain and injury.²

For hockey players, that means weaker shots, slower transitions, and greater injury potential over time.

Best Exercises to Improve T-Spine Mobility

1. T-Spine Extensions Over Foam Roller

• Lie on your back with a foam roller placed just below the shoulder blades.

• Support your head with your hands and extend gently over the roller, focusing on mid-back movement.

• Perform 8–10 slow extensions.

2. Open Books

• Lie on your side with knees stacked at 90 degrees.

• Reach one arm across your body and open your chest, rotating through your spine, not your hips.

• Hold for 2–3 seconds at end range, then return. Perform 8–10 reps per side.

3. Reach-Throughs

• Start on all fours (quadruped position).

• Reach one arm under your body as far as you can, then rotate open and reach toward the ceiling.

• Focus on slow, controlled movement. 8–10 reps per side.

4. Wall Angels

• Stand against a wall, pressing your lower back flat.

• Raise and lower your arms against the wall without letting your elbows or wrists peel off.

• Great for combining shoulder and thoracic mobility.

How Often Should You Train T-Spine Mobility?

Ideally, incorporate 5–10 minutes of focused T-spine work:

• As part of your daily warm-up

• Before upper-body strength sessions

• On recovery days or light training days

Consistency beats volume. A little bit of focused work 4–5 times per week produces real change.

If you want to be coached by me, respond to this email. I’ll get you situated right away.

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Borich MR, Bright JM, Lorello DJ, et al. Kinematic and electromyographic analysis of the scapular stabilizers during a push-up plus exercise. Clin Biomech (Bristol, Avon). 2002;17(9-10):636-644.

2. Laudner KG, Mlynarek RA, Meister K. The relationship between forward head posture and shoulder function among collegiate baseball pitchers. J Sport Rehabil. 2010;19(1):57-68.

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