My Top 3: Thoracic Mobility Exercises

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In this video we continue the series called "My Top 3". This episode is on thoracic mobility.
What will the next be on? Comment down below to suggest the next video topic!
Follow me on Instagram @TheBodyweightWarrior to stay up to date with my training and other awesomeness.
PART 1 - FORM RULES - 0:55
Ido Scapula Mobilisation Routine: goo.gl/QYJjeZ
PART 2 - THE EXERCISES - 2:02
Cat Cow - 2:08
Rotational Cat Cow - 3:01
Scapula Push Ups - 3:54
Superman Cat Cow - 4:12
Jordan Garcia: goo.gl/IN99ce
Lying Thoracic Rotation - 5:08
Brettzel - 6:11
T-Spine Extension Smash - 7:18
Overhead Extension Smash - 8:03
Overhead Extensions With Anchor - 8:19
Butchers Block - 9:08
My Top 3: Lat Stretches: goo.gl/ruqblK
SUMMARY - 9:32
ARDOUR: www.ardour.life
Use discount code “ARDOURTOM” for 10% off.
MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
goo.gl/PfOoyL
PROJECT PLANCHE PLAYLIST:
• Project Planche
Music by:
Instrumental - Chuki
/ chukimusic
/ yuki-asemota
/ 534703253224860
Intro - Catas - Limits
/ catas-official
See you in the next video!

[@squirreltakular9049]

I found this channel right when I needed to. Been doing yoga for a few weeks and have started to clean up a lot of the mobility issues I've been having, but my shoulders and T-spine are naaaasty. Thank you for these.

[@nadined1574]

I'd love to see a follow along about thoracic mobility. I start my day with one of your follow alongs for a month now and it feels great! Don't need to think about what doing next and feels like I'm doing the exercises with a friend:-) Greetings from cologne, Germany and a big thank you!

[@lauramatamis9091]

i cant wait to add these to my training, have always wanted to have the mobility of a gymnast. Thank you !

[@BodyweightWarrior]

Awesome man, get on it! :)

[@liaunited2500]

I usualy dont comment anything at all, and this is i belive my first comment on youtube ever. I would like to thank you for sharing this exercise for thorracic spine. It realy helped my kyphosis and hurting back, it really worked wondesr on me really fast. Thank you. Greatings from Croatia.

[@sagadosaci]

I’ll definitely give these a go. They look amazing! Thanks heaps!

[@sophiaoh5986]

Thanks Tom! I just found your channel today. I am a true beginner in calisthenic, just started working on floor and chin up bar exercises. I have so far watched about a dozen of your videos and I found all of them very useful. I really appreciate you taking the effort to put out content which are really beneficial, the exact steps and progressions which are often missing in other movement channels. I sincerely hope you will succeed in all your goals because you deserve it. Thank you very much!

[@BodyweightWarrior]

Glad to help Sophia! Thanks for the kind words and feedback. Good luck training :)

[@erreyzistable]

As a bodybuilder your channel has helped me so much man keep it up

[@BodyweightWarrior]

Cool, happy to help. Happy stretching :)

[@filipedemacedo3212]

Hi Here Filipe from Lisbon | Portugal amazing video. So well explained and the shooting is quite elucidating of me movements process. The comments are helpful and clear. Your tutorials are methodical and sober. Congratulations.

[@petrosmaroudias1128]

Tom many thanks . Your stretching exercise are . Many thanks from a fan in Cyprus

[@ytano5782]

T-spine mobility, dorsal flexion is the main problem for my clients in olympic weightlifting. I‘ve very good experience with a combination of the superman catcow and butcher block (prayer stretch) and T-spine extension with weight.

[@ABSCrunchFit28]

So glad I found your channel!

[@MrDesertmike]

Excellent intro, excellence in definition and excellent demonstrations💯💯

[@dhanasausa825]

These are amazing, Tom! You should be proud of yourself.

[@iaai6452]

This is my favourite thoracic mobility video !

[@simonburns7757]

Thanks Tom. Another great post. Keep them coming.

[@BodyweightWarrior]

Will do SImon :)

[@jaywhyte873]

Just gave the Brettzel a shot and it feels amazing.

[@BodyweightWarrior]

Doesn't it?! The release on the spine is incredible

[@jesusruizgarcia7534]

Thank a lot mate, you are the best!!! You help me a lot with my mobility King regards and peace from Spain✌🤜

[@ClaarTube]

Brettzel is amazing! Thank you!

[@karunaagarwal9332]

Excellent guidance

[@broaudio]

Great stuff as always Tom, thank you. How about Top 3 Nutrition/Diet/Lifestyle tips? Could be a recipe, simple garden system tips, kitchen tool that helps you stay on track, etc. Stuff that made your life better or helped you make a change for the better.

[@BodyweightWarrior]

Sounds good but could you be more specific? :)

[@mathimagery]

I love your videos, you helped me in beating my back pain. Thanks a ton Tom. Can you please also upload video on pelvic floor muscles mobility. Pelvic muscles are the most important and under exercised muscle group.

[@AjaychinuShah]

Without laying down and just LAUGHING absolutely uncontrollably at what you just spoke. Like Jim Carretty would care to trade spots with Carrot Man's Jokester zit and just call it a day for a Tom Cruise Lawsuit underways.

[@robinlohia6881]

I have been doing the beginner full body routine for a month now, feeling better flexible but my lower back is stiff every morning I wake up. Doing all stretches better than before

[@ichigoringo]

LOVE your videos, they've helped me so so much! I can't thank you enough!

[@katjadickauf]

Hi Tim, your videos are great and super helpful, thank you so much sharing them! Could you make a follow-along video for thoracic mobility based on these exercises and any other ones? A bit like the one you made for shoulder mobility (15-minute follow-along).

[@BPGolf]

I love the channel brother! Are you self taught or certified through a specific institution?

[@_chimera_]

This is great 👍 thanks!

[@daweitao2668]

Great video, confirmed some of the one's I am already doing (though I was doing them too fast), and taught me some new ones, thanks!

[@BodyweightWarrior]

Slow and steady ;) Awesome Dawei :)

[@jtann1171]

Thank you. Most beneficial

[@robertjoycetraining3126]

Awesome. Have been doing that butchers block since the handstand vid and it is savage...Would be keen to see top 3 nutrition books-cheers!

[@BodyweightWarrior]

It is certainly savage. Ripping open those shoulders :)

[@shanegood5993]

Amazing stuff

[@eleniashioti8754]

Very nice. Thank you. Feels very good. I ll keep them in my daily workout.

[@JNith]

those scapula pushups seem miniscule but I feel they help me out alot even with pullups in conjunction with the scapula pull up prep

[@BodyweightWarrior]

Deceiving ;) Glad they helped. Scapula pull ups are also a great exercise :)

[@angiecameron245]

Do you have any videos on how to be able to flex the spine? I do exercises where I need to roll the spine down whole on the floor and another exercise where I need to round up to work my stomach. My back muscles & hip flexors are tight.

[@ariannarabaioli9006]

thank you Tom really good tips! very professional🙏

[@fittritious7700]

Another good one Tom, thank you!

[@BodyweightWarrior]

Glad you enjoyed fella :)

[@pablom695]

thanks for the good work, Tom !!!

[@kramerfuneralhome2466]

Excellent info! Thank you!

[@michaelconner5732]

The butcher's block is my favorite, for sure. Thanks for the Vid, Tom.

[@BodyweightWarrior]

Agreed! It is beautiful :)

[@julieloweryForyouministry1226]

Great needed this!

[@SaulAdrianVL]

Thank You Tom!!! Really Awsome video as expected :D! Already did 2 of them and they feel great!

[@BodyweightWarrior]

Good stuff dude, heading in the right direction :)

[@Bustical]

For personal use 5:08 warmup Jesus spread Superman catcow 4:12 Brettzel 6:12 (modified Jesus spread)

[@jackleung3458]

Good showing, I fell my chest stuck up, due to accident causing mild narrowing T disc. chest extension excisec can get helps from your sport?( shoulder narrowed too)

[@jasoncalisthenics]

I'm wondering on the first variation of cat position (around 2:50), you said retract, but your back was round, didn't you mean protract?

[@BodyweightWarrior]

Yup oops. I tried to say it but it definitely should've been protract :) Also added an annotation :)

[@ChristianChalk]

How do you not have more subscribers?!

[@BodyweightWarrior]

Ah but the ones I do have are awesome ;)

[@changedman5596]

Tom Merrick I'm

[@hansimeier6587]

I don't know!😆

[@girishtabla]

Tom you are great , lots of best wishes my friend 👍🏼

[@adams303]

Agree 100%. His channel is great - I've recommended it to friends and patients

[@maryevans8106]

whoa thank you sooooo much. great demo and explanation. :-)

[@BodyweightWarrior]

Welcome Mary :)

[@PeterSivazak]

Best vid yet

[@pedroskitchen47]

Thanks for the video Mate!

[@BodyweightWarrior]

thanks for the suggestion :)

[@grantkiba7463]

Top 3 muscle up - bars and or rings please.

[@BodyweightWarrior]

How do you mean?

[@AndresRoaro]

Top 3 but this time for lumbar mobility. Awesome channel

[@BodyweightWarrior]

good idea :)

[@warcraft-px5zq]

Tom Merrick actually its not, caus lumbar spine needs stabilization not mobilization

[@njr2222]

Hello...! Thanks for the video!

[@twelvepetaledlotus1721]

AWESOME

[@balwantpadaki2707]

Shoulder (frozen shoulder) mobility please.

[@AjaychinuShah]

Your content is perfect man. Does anyone not believe you? Your going pretty slow for their thoughts. But I love your content, but who is it FOR? really,

[@nicolajanerandall9653]

Great!

[@dojanglesclimb]

I have god awful mobility in my thoracic spine, lats, pectoralis minor, ... everywhere really. I'm glad I found your youtube channel. You've got some really great information here. I'm going to try out your routines for a few months and see where it gets me. How frequently would you recommend performing mobility rehab/prehab exercises? Three times per week? Do you do an upper body/lower body split or everything in a day? Thanks!

[@BodyweightWarrior]

Join the club! Thanks man, hopefully I can help. So I recommend doing low intensity mobility EVERYday. Then more intense loaded stuff 3 times a week. If you want to see what I am doing currently I just uploaded my current program, which you can download from the description of this vlog: kzbin.info/www/bejne/d5qvqmqpirCjr9E :) If you check the program you'll see I have a daily mobilisation and then loaded mobility at the end of upper sessions. Hope that helps :)

[@dojanglesclimb]

Got it. I'll definitely try incorporating the daily mobilization into my martial arts training, and maybe some of the loaded mobility later on. I'll let you know how it goes. Thanks again.

[@dojanglesclimb]

Chokwe Much better. I haven't been doing Tom's exact routine but I've incorporated some of it. I've been training on a near daily basis this year. Basically 3x a week I'm doing about 1.5 hours of strength and mobility training and on off days I'll do martial arts, cardio, and/or some light mobility and fascia release. I feel like a new man. Though, I have quite a ways to go before my longterm goals are met.

[@dojanglesclimb]

Chokwe Thanks man. And a big thanks to Tom Merrick, too. I followed Tom's advice so far as doing light mobility daily and heavier stuff 3x a week as part of my strength/conditioning routine and that was some damn good advice. The results don't lie.

[@erichill5328]

What a great channel...

[@BodyweightWarrior]

Thanks Eric :)

[@phidinh1132]

Hi Tom, Is it sufficient to do the Cat Cow, Brettzel and any extension exercise of my choice rather than do the main exercise plus its variations?

[@banny8167]

For the Cat-Cow you say retract the scapula for both the cat and cow movement. Do you mean to to say extend the scapula for cat? Or should I try to keep my shoulder blades tucked back for the Cat?

[@biologz]

Top 3 legs exercises

[@deborahmccooke108]

Top 3 hip mobility

[@harshalpaunikar1342]

Can you provide a flexibility routine for glutes?

[@caznpete66]

Tom ,Ineed exercises that will stregthen my small muscles near my spine as found they seem to pop alot ,so is that to do with my hamstrings > As my job is as a postie,sitting on a motorcycle daily and have tried lots but nothing works except chiro etc ,so can you suggest others as I also have got but am mending my bad right scapula

[@FuriousPetey]

Top 3 favorite shampoos please.

[@BodyweightWarrior]

because you're worth it

[@bollywoodbandwagon]

Hi Tom! Was watching one of your vids where you passively hang from a bar for spinal decompression. I understand that gravity helps in this process. Any other ways you can advise to do this without a bar? Or anything to relieve the spine? Haven’t caught up with your latest videos yet. So if you have a link suggestion, kindly share please. 🙏 Love the Brettzel! Thank you for this video!

[@greigwalker9587]

Exercises for neck ?

[@intelone814]

Hi Tom, I like Your Top 3s :D , keep it up ;) I wanted to know if any of these exercise would help with "rounded shoulders" and is there's any video/reference for treating this issue? Thanks in advance ^^

[@BodyweightWarrior]

Awesome man, they might be making a comeback :)

[@intelone814]

I hope so ^^ any ideas about the rounded shoulders issue?

[@wissam6379]

Thank you too much

[@thepotatobug6783]

Low back exercises for back pain

[@toplel3817]

Top 3 chest or back exercises

[@BodyweightWarrior]

hmm nice idea :)

[@thomizzskate]

do a video about shoulder/scapular mobility :)

[@BodyweightWarrior]

That kind of is bundled into this one :) Although I could expand. It's a complex beast :P

[@pexii7320]

i have sternum pain, from planche training and handstand..( i do calisthenics) Will these exercises that you show on this video help to get rid of sternum pain? when i do overhead extensions i can really feel the pain on my sternum. Please answer!

[@chuary_PT]

3 most effective/efficient workout splits?

[@BodyweightWarrior]

interesting one :)

[@mlnikon9434]

I am super new and just starting out with calisthenics. I am starting to get overwhelmed with all of the mobility and flexibility stuff I can do in addition to working out. I definitely need to improve them as I am extremely stiff and out of shape, but I am not sure what to focus on. Should I do one week shoulders and wrist mobility and the next maybe legs and thoracic. or should it be changing it up every workout or focus on one thing for a few weeks before I changing it up? Any help would be greatly appreciated!

[@rollo6292]

Great video, btw the scapula mobilisation video you linked is unavailable :(

[@BodyweightWarrior]

Goes through fine for me. Here is the original link :) kzbin.info/www/bejne/r2W6oGNvat-DpMU

[@rollo6292]

+Tom Merrick (The Bodyweight Warrior) that one does not work for me either, weird.

[@juanofthekind]

+Abu Bakr al-Baghdadi sometimes you have to play them on a computer instead cellphone or tablets

[@MattDaysFilms]

Do you have a video on core compression?

[@BodyweightWarrior]

Kind of, I mention it in my press to handstand video. This link starts at the section :) kzbin.info/www/bejne/mYHCpaKrrauLh5om56s

[@MattDaysFilms]

thank you very much

[@commentconnoisseur1001]

Hi Tom, I'm leaving this comment because I am not sure whether or not you reply to posts on old videos. I have just now left one on the handstand video. Don't want to seem impatient, I am just not sure where to leave it.

[@BodyweightWarrior]

Hey fella. I always reply to comments regardless. I replied to your original :)

[@commentconnoisseur1001]

Thanks for the quick reply. I've sent the email.

[@zzaaaism]

nice mobility drills :)

[@BodyweightWarrior]

Thanks fella, hope they help :)

[@zzaaaism]

They sure did :)

[@zzaaaism]

If I knew this before I would have got my hollowbody hold in a more efficient way :D

[@BodyweightWarrior]

Now you know. Best of luck with your training :)

[@zzaaaism]

Thanks and the same goes to you ;)

[@АндрейЛазарев-ы5р]

Do you know any exercises if I have hernia spine? Please if you know can you show them. (sorry for my broken English I from Russia )

[@BodyweightWarrior]

Sorry buddy I don't. I would recommend seeing a good physiotherapist or chiropractor :)

[@yvesmeunier717]

nice, bravo

[@EdenMardix1]

Top 3 core exercises?

[@toplel3817]

Eden Mardix did that already

[@LethalLemonLime]

my body doesn't look like yours when I try to do a cat cow and when I tried to force it to look like yours it hurt my back... now I'm worried lol

[@Keep_working_hard432]

IT band exercise

[@KH-bq4cv]

Top3 ShoulderMobility?

[@KH-bq4cv]

never mind you allready postet: emmert louis

[@BodyweightWarrior]

Would recommend to everyone :)

[@jasoncalisthenics]

do you have FB or something were we can chat a little?

[@BodyweightWarrior]

facebook.com/TheBodyweightWarrior/ or instagram @TheBodyweightWarrior :)

[@AjaychinuShah]

See see Bruce Willis in Underdog Skyscraper - its nothing.

[@ClaarTube]

Sorry about the contents of that box.

[@saschak7306]

top 3 unknown supplements:)

[@Simon-gx1wf]

Sascha K only 3 you might really benefit from: Creatine Beta Alanine Caffeine

[@froyo0007]

5:08 warmup Jesus spread Superman catcow 4:12 Brettzel 6:12 (modified Jesus spread)

[@SteveOlliffe]

Hi Tom, I have recently discovered your channel and cannot praise you enough. Such a phenomenal resource with a wealth of knowledge, understanding and patience. I have been doing bodyweight for nearly 2 years and never gave mobility much thought - damn am I regretting that now, especially as I am a desk jockey by day. So I want to thank you for providing these videos in order for me to get back to the beginning, correct all my mistakes, and hopefully give me full ROM to build strength upon. I just wanted to point you in the direction of this video - kzbin.info/www/bejne/r5KQp3eFl7Gaqtk - from GMB which is a fantastic scalable routine for thoracic mobility. Thanks again.

[@BodyweightWarrior]

Thank you Steve! Really appreciate the kind words. It is underrated by most people, including myself not so long ago. Mobility will certainly unlock new kinds of movement to you so I'm glad I could help in some way. Thanks for the link, will definitely give it a watch. Love the GMB guys :)

[@ScottsGarage17]

Good job, man. I have watched a lot of the Kelly Starrett mobility woe videos. You are taking his great info to the next level in my opinion. Keep it up!

[@5214428]

PSOAS

[@eugeniajuarez9387]

You talk to much. Sorry.

[@melinashaughnessy9037]

How rude.