One of the fastest ways to fix nagging lower-back, shoulder or neck problems is to improve mid-back mobility with targeted thoracic spine exercises. The thoracic spine rotation mobilization with diaphragm breathing volleyball exercise is one of the best exercises older players can do to reduce back problems.
 
The mid-back spine, from roughly the base of the neck to a few inches below the shoulder blades, has a natural outward facing curve. Unfortunately, when this curve becomes excessive—due to chronic postural adaptations, faulty loading patterns or bad luck—it loses its ability to move freely.
 
“This exercise personally changed my life and I try and do it as part of my warm up or cool down every time I hit the gym.” – Andor Gyulai