11/11/2025
Most people jump straight to shoulder exercises when pain crops up , but the truth is, your thoracic spine (mid-back) plays a huge role in how your shoulders move and feel.
If your upper back is stiff or lacks extension, your shoulders are forced to work overtime every time you press, sn**ch, or kip. That means instead of the movement being shared across your whole upper body, your shoulders end up taking the brunt of it, and that’s where things start to go wrong.
You might feel pinching when you go overhead, or tightness that never quite shifts no matter how much you “mobility drill” your shoulders. But often, the problem isn’t your shoulder.
Think of it like a chain: if one link (the thoracic spine) is locked up, the next one down (the shoulder) has to compensate. Over time, that creates irritation, fatigue, and eventually pain.
The fix? Stop treating the shoulder in isolation. Learn to move your thoracic spine properly rotate, extend, and breathe through it. It’s one of the simplest ways to make your shoulders feel stronger, freer, and more stable in every lift.
This is the kind of thing I break down inside my Injury Prevention Ebook. Simple, actionable strategies to help you train harder, move better, and stay injury-free long term.
If you want a copy, drop PREHAB in the comments and I’ll send you the link 👇
