THORACIC MOBILITY

Gabriela Mackanicova
Jan 29
2 min read

THE ULTIMATE RIDER'S NEWS

Why It's Important for Surfers

Any time we see a surfer feeling tight after a competition, a heavy swell, or a long run of sessions, one area almost always shows up first: the thoracic spine.

Restricted thoracic mobility doesn’t just feel uncomfortable — it directly affects:

Rotation and power through turns
Posture on the board
Breathing efficiency
Shoulder and lower back load

That’s why thoracic work is a non-negotiable part of our performance system.

Inside THE LAB – these are our go-to drills when riders are feeling stiff, sore, or restricted through the upper and mid-back.

Our Go-To Thoracic Drills

1️⃣ Foam Roller Opener

A foundational drill to restore extension through the thoracic spine.Helps reverse the flexed posture created by paddling, travel, and daily life.

Focus: slow extension, controlled breathing.

2️⃣ Foam Roller Angles

This variation adds angled positioning to target different segments of the thoracic spine.

Focus: segment-by-segment movement, not forcing range.

3️⃣ Banded Thoracic Rotations

Adds light resistance to train rotation under control — key for surfing performance.

Focus: smooth rotation, stable hips, controlled return.

4️⃣ Banded Cat-Cows

A dynamic drill to reconnect spinal movement with breathing and control.

Focus: fluid motion through flexion and extension without rushing.

5️⃣ Kneeling Thoracic Rotations

A simple but powerful drill to improve rotational capacity while maintaining a stable base.

Focus: quality rotation without compensation.

Why These Drills Work

These movements aren’t about chasing flexibility for the sake of it. They’re about:

Restoring usable mobility
Improving rotational efficiency
Reducing unnecessary load on shoulders and lower back
Helping riders feel smoother, looser, and more connected

They’re ideal for:

Recovery days
Pre-surf warm-ups
Post-session decompression
Any time your body feels “off”

Train Smart. Move Better. Surf Better.

Thoracic mobility is one of the biggest performance multipliers in surfing — and one of the most neglected.

Inside THE LAB, these drills are part of a structured system designed to keep riders moving well, staying pain-free, and performing consistently.

One App. All your performance tools

No guessing. No wasted sessions. No excuses

No matter where you are — this is your LAB

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Cheers

Team Ultimate Riders

Behind The Strength