Mobility & Posture · Bodyweight · Beginner

Thoracic Spine & Shoulder Decompression

A focused corrective protocol designed to reverse thoracic kyphosis, alleviate shoulder impingement risk, and restore natural scapulohumeral rhythm.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Front Plank With Twist

abs · body weight · 3 Sets × 10 reps per side · 30s rest

Plank twists unlocking thoracic rotational capacity under light load.

Done Swap

#2

Bodyweight Squatting Row

upper back · body weight · 3 Sets × 10 reps · 30s rest

Bodyweight rows focusing on pure scapular retraction and depression.

Done Swap

#3

Kneeling Plank Tap Shoulder (male)

abs · body weight · 3 Sets × 16 reps · 30s rest

Shoulder taps training anti-rotational stability and serratus anterior recruitment.

Done Swap

#4

Bodyweight Incline Side Plank

abs · body weight · 3 Sets × 30 sec per side · 30s rest

Side plank holds restoring lateral stability along the ribcage and spine.

Done Swap