Thoracic Mobility Drills for Better Overhead Stability

2 weeks, 4 days ago Injury Prevention & Management
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StabilitySeeker Guest
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Mar 29, 2026 08:57

I have a lot of trouble keeping the bar in a straight line during overhead presses and I think it is because my mid back is so stiff. I am looking for thoracic mobility drills for better overhead stability. I find that I have to arch my lower back a lot just to get the weight over my head.

I have been using a foam roller on my thoracic spine and doing some cat cow stretches. I am also trying some thread the needle movements to get more rotation. I am in Canada and I am looking for a routine that I can do before my upper body sessions to help open up my ribcage and shoulders.

Does anyone have a favorite drill that made a big difference for them? I want to be able to lock out the weight with a neutral spine. I have heard that using a peanut tool or two tennis balls taped together can also be very effective for targeting the segments of the mid back. I would love to hear your suggestions!

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