Thoracic (Upper Back) Extension and Rotation
Your thoracic spine (upper spine) is designed to flex, extended and rotate where your lumbar (lower spine) is not, we should use our hips to rotate, extend and flex. When our upper back becomes stiff from lack of motion, and too much forward posture, the lower spine and our neck can compensate and pain can develop.
Try incorporating this simple exercise into your warmup to develop thoracic mobility.
1. Get on all fours and then bring your hips back toward your heels to help prevent you from rotating your lower spine.
2. Place your right hand behind you head and rotate your elbow inward.
3. Extend and rotate your upper back by moving your elbow up and outward.
4. Repeat 6-8 times and then repeat other side.