Thoracic Spine Windmills
The middle portion of your back is called the thoracic spine. It starts from the base of the neck and goes to the end of the ribcage. If your thoracic spine has good mobility, you will be able to move your shoulder more freely, and your back pains will also stop. You will also have better posture if you do the exercise. You are going to need a towel or foam roller.
Lie down on your side, rest your knees and hips near you and bend them a little more than 90 degrees. Straighten your bottom leg and let your top leg rest on it. First, straighten your arms, then take your top arm away from you and open up your chest towards the ceiling. Next, rotate your trunk and your head until your hand reaches the other side of your body. If you cannot reach there, then move as much as possible. Hold this stretch for three seconds, and then bring your arm back. Repeat this about five times on either side.
Shoulder Pass-Through
Many people have tightness on the front of the shoulder and the chest. This exercise will stretch your front deltoid, upper back, and chest. You will need a rod that is a few feet long.
Stand with both your feet a little more than shoulder-width apart and keep the rod parallel to the floor by using an overhand grip as wide as you can. Next, keep your arms straight and take the bar as far behind your head as you can. All through the movement, make sure that you maintain a good posture and balance. Then, return the rod to the front. You can repeat this movement about five times.
Conclusion
All these exercises are great for building mobility and also warming up before an intense workout. We must stretch well so that we can prevent any injuries and also be able to perform the exercises that we do better. If you have stiffness in one of these areas, you can focus on that particular stretch more often, and you will start to see improvement and flexibility in that area very soon. Start doing these exercises slowly and do not rush into it or push yourself too much because that can cause damage, so start slow and keep building as you get more flexible.