https://mobility-guide.netlify.app/body-region/upper-back/index.html Hugo en-us https://mobility-guide.netlify.app/strength/bodyweight/fighter-pull-up-program/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/strength/bodyweight/fighter-pull-up-program/index.html A structured pull-up program using a laddering approach to build pull-up volume and strength over several weeks. https://mobility-guide.netlify.app/recovery/myofascial-release/t-spine-roller-smash/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/recovery/myofascial-release/t-spine-roller-smash/index.html Foam roller mobilization for the thoracic spine and upper back. Improves overhead, press, and front rack positions. https://mobility-guide.netlify.app/strength/upper-body/pull-ups/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/strength/upper-body/pull-ups/index.html The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from beginner to advanced. https://mobility-guide.netlify.app/recovery/myofascial-release/t-spine-ball-smash-mobilization/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/recovery/myofascial-release/t-spine-ball-smash-mobilization/index.html Lacrosse ball mobilization for targeted thoracic spine tissue work. Improves press, front rack, and hanging positions. https://mobility-guide.netlify.app/recovery/myofascial-release/trap-scrub/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/recovery/myofascial-release/trap-scrub/index.html Lacrosse ball and barbell mobilization for the upper trapezius and surrounding tissue. Improves front rack, overhead, and hanging positions. https://mobility-guide.netlify.app/pain-prescriptions/shoulder/upper-back-trap-tweak/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/pain-prescriptions/shoulder/upper-back-trap-tweak/index.html A multi-step protocol for managing upper back pain and trap tweaks through soft tissue work, mobilization, and movement resets. https://mobility-guide.netlify.app/mobility/upper-body/thoracic-extension-on-roller/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/thoracic-extension-on-roller/index.html Thoracic extension on a foam roller for upper back mobility and posture correction. https://mobility-guide.netlify.app/mobility/upper-body/open-book-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/open-book-stretch/index.html Open book stretch for thoracic rotation and ribcage mobility. https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow-spinal-rolls/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow-spinal-rolls/index.html Cat-cow combined with spinal rolls for full-spine segmental mobility and dynamic warm-up. https://mobility-guide.netlify.app/mobility/spine-and-core/kneeling-book-openers/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/kneeling-book-openers/index.html Kneeling book openers for thoracic rotation and upper back mobility. https://mobility-guide.netlify.app/mobility/spine-and-core/standing-arm-swings/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/standing-arm-swings/index.html Dynamic standing arm swings for upper back warm-up and thoracic mobility. https://mobility-guide.netlify.app/mobility/spine-and-core/thread-the-needle/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/thread-the-needle/index.html Thread the needle stretch for thoracic rotation and upper back mobility. https://mobility-guide.netlify.app/mobility/spine-and-core/seated-thoracic-rotation/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/seated-thoracic-rotation/index.html Seated thoracic rotation drill for upper and lower back mobility during desk work. https://mobility-guide.netlify.app/mobility/lower-body/lunge-with-spinal-twist/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/lunge-with-spinal-twist/index.html A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously. https://mobility-guide.netlify.app/mobility/spine-and-core/lying-leg-over-twist/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/lying-leg-over-twist/index.html Supine leg-over twist for thoracic and lumbar rotation and post-workout recovery. https://mobility-guide.netlify.app/mobility/spine-and-core/overhead-rib-mobilization/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/overhead-rib-mobilization/index.html Lacrosse ball and barbell overhead rib mobilization for front rack and overhead positions. https://mobility-guide.netlify.app/mobility/spine-and-core/lower-rib-smash/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/lower-rib-smash/index.html Lacrosse ball lower rib soft tissue mobilization for press and hang positions. https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow-stretch/index.html Supple Leopard-style cat-cow stretch for spinal organization and squat position improvement. https://mobility-guide.netlify.app/mobility/upper-body/classic-triceps-lat-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/classic-triceps-lat-stretch/index.html Wall-assisted triceps and lat stretch for overhead and front rack position improvement. https://mobility-guide.netlify.app/mobility/lower-body/lat-pull-down-hip-hinge/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/lat-pull-down-hip-hinge/index.html A banded lat pull-down combined with a hip hinge to integrate hamstring and upper back activation.