Overhead rib mobilization uses a lacrosse ball or barbell to address tissue restrictions around the upper ribs and thoracic paraspinals that limit overhead reaching and rib cage expansion. This mobilization improves overhead, front rack, and press positions.

Setup

Lacrosse Ball Variation

  1. Place two lacrosse balls in a sock or tape them together to create a “peanut.” Lie on the floor with the peanut straddling your spine at the level of the upper ribs (around T4-T8).
  2. Raise both arms overhead and reach toward the floor behind you. This loads the ribs into extension over the ball.
  3. Hold for 20-30 seconds, then move the peanut up or down one segment and repeat.

Barbell Variation

  1. Set a loaded barbell in a squat rack at about mid-chest height. Stand facing away from the bar.
  2. Position the bar across your upper back (around T4-T8). Lean into the bar to pin the upper ribs against it.
  3. Raise both arms overhead while the bar provides a fulcrum for thoracic extension. Breathe deeply and oscillate.

Coaching Cues

What to feel:

  • Pressure on the paraspinal muscles and rib attachments, not directly on the spinous processes
  • Improved overhead reach after working each segment

Common mistakes:

  • Placing the ball or bar on the lower back (lumbar spine) — stay in the thoracic region
  • Tensing up against the pressure — relax and breathe into it
  • Spending too long on one spot — move systematically through the segments

Video and animated demos coming soon.

Programming

Parameter Recommendation
Duration 20-30 seconds per segment, 3-5 segments
Sets 1-2 passes through all segments
Frequency 3-5 times per week
When to do it Upper body focus, full mobility session, pre-overhead work

Progressions

  1. Beginner: Single lacrosse ball, gentle pressure, arms at sides.
  2. Intermediate: Peanut (double ball) with arms overhead as described.
  3. Advanced: Barbell variation with deeper extension and loaded overhead reaching.