Exercise: Tennis Ball Thoracic Mobs - STACK Magazine - Exercises, Training, Nutrition, High School Athletes

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Exercise: Tennis Ball Thoracic Mobs

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Targeted muscle: Mid back

Tape two tennis balls together to form peanut shape
Lie on back; position tennis balls vertically under thoracic spine (mid to upper back)
Bend knees to 90-degree angle
Hold arms straight above chest pointing to ceiling
Without arching lower back, lower one arm until it’s overhead, then move arm back to start position
Repeat with opposite arm and continue alternating for specified reps
Move balls up spine one to two inches each set

Shoulder External Rotation at 30 Degrees

Single-Arm Speed Chop

Single-Arm, Single-Leg Dumbbell Row

Pull-up (neutral grip)*

Power Plate Push-up (30 Hz)

Physioball/Floor T

Physioball/Floor L

Medicine Ball Linear Chop

Lateral Half-Kneel Cable Chop

Heel Sit Mid-Thoracic Stretch

Dowel Shoulder Stretch

Dumbell Pullover-Extension

More exercises:

Ankling

Backward Lunge with Twist

45-Degree Bound—Hold

45-Degree Bound—Quick

Box Blast—Alternating Continuous

EZ Curl

Forearm Circuit

Forward Lunge-Forearm to Instep

Hand Walk

Heel Slide Run

Medial Lateral Hurdle Hop

Hurdle Jump—Continuous

Inverted Hamstring

Walking Knee Hugs

Miniband Walk—Lateral Bent

Miniband Walk—Linear

Parallel Rotational Contrast Throw

Perpendicular Rotational Contrast Throw

Perpendicular Single-Leg Rotational throw

Physioball/Floor W

Physioball/Floor Y

Reverse Throw

Parallel Single-Leg Rotational Throw

Squat to Press Throw/Contrast

Standing Chest Stretch

Step-Over Run

Supine Lat Stretch

X Pulldown

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