What are your favorite movements to improve thoracic spine mobility?

Question

Matt Eiden · Answer

Thoracic spine Mobility is a big player for rotational athletes, but also just Everyday People, you want to make sure that you have a mobile rib cage. I heard once that mobile ribcage, figgins forgives a lot of sins, and I really like that quote because it does play true. So when thinking about thoracic Mobility, it depends what you're trying to do. Are you trying to get the recipe rotation, you trying to get the recipe, extension to get more laid back if you're a pitcher or get more. Overhead range of motion. Are you trying to get more thoracic flexion, because you're stuck in extension, where your ribs are flowering. So, there's lots of different movements to improve through a sixth spine Mobility. Just depends what we're trying to improve. Would you agree? So I really like, open books for thoracic rotation. I'll try to post some videos too but I'll just rattle them off while I can open books, where you lay on your side, your knees on a foam roll. When you open one way, And then close house, I like circles when you do that, circle around your head for your open book and I also like opening up and then kind of punching my other arm up to the ceiling, getting a little crunch. So I'm getting rotation and a little bit of flexion, just to get further into that rotation. So, through a open books are really good for thoracic rotation, I like doing adductor kind of rocking and rotating where you rock back and forth and then you open up and do like an open book while you're doing a groin stretch, Because those tied directly into your ribcage and obliques, which can help with threats. Fine, Mobility, fourth, Rasik, extension, I like playing over a foam roller and putting it on different segments of Mighty spine. So I start higher and then I lay back over top of the foam roller and breathe out and get thoracic extension range of motion. And I work that way down my rib cage, as I continue to breathe in and crunching and exhaling, and, and lay back. And then for thoracic flexion, I like getting on all fours and just kind of pushing my spine away pushing my spine into my rib cage, trying to promote the Rasik, flexion with my breath and really get into a cat pose. So that there's some basics for rotation extension and flexion, you can make those more advanced based on whatever it is, you're trying to achieve. But I hope those help.

Paul Edmondson · Answer

What your favorite movements that increase the Rasik spine Mobility. So here I'm doing a standing exercise using a top-down strategy unilateral arms before bilateral arms, driving forwards and backwards accentuating flexion extension. So one then two offers a progressional strategy in and of itself more massive momentum with a double arm then there is single arm. Same strategy in the frontal plane, we're right then. Left arm Drive, frontal plane, both directions before, bilateral arms add progression, and then same strategy in the rotational plane, right? And left rotation before combined, with both arms, driving those motions. And then finally, what you'll see is then the type one motions, where rotation and lateral flexion feed opposing one another, that happens in the golf swing most racket Sports and then type to wear lateral. Flexion and rotation happen together. So this prepares the thoracic spine for everything it needs.

Gina Grain · Answer

All right. What are your favorite exercises for improving throughout six Pine Mobility? This show you a couple here. Odd first, start off with foam rolling. Okay, I'm rolling on the floor and you would roll back and forth over your the muscles of your your back, okay? You don't want to necessarily rule the bone. I mean your spine is going to be in the way. Every also have muscles over that over your spine. So if we're talking about the thoracic and talking about your upper sum that up, Frame their upper back. Okay, from there, you can sit your bum down on the ground. Bring the bring the roller about mid back and gently. Do some extensions over the roller. So you're arching your back. Little by little you're moving the roller, up your back, as you can see and arching over the back. Now, if you experience, of course, any any weird pains with this stop and consults consult some help but you're just making very gentle movements backwards from there. A routine could be that you put the roller on the side. You roll yourself in the side like this, put one hand out, match those hands. Keeping the knee on the, on the, on the roller. You going to rotate to the other side? Like that and you'll repeat that. On both sides. So there's three things you can do there your rule first, you work on, t-spine, extension and they, your work on rotation. So, doing that, if you do, find that you're making waking up with a stiff, stiff, thoracic spine, or is also great to do before Sports golfing is a great one tennis and just life in general. Those are those are those are three things you can do.

Tim Crowley · Answer

Here are three of my favorite thoracic Mobility exercises that I do. Every day one is a foam. Roll on the thoracic spine for about eight to ten slow rolls with the elbows to the side. The second one is just a simple thoracic Mobility sitting back on the heels. Elbow-to-elbow then rotating up towards the ceiling, eight to ten reps on both the right side and the left side. and the third, Is a Mobility Sac which little balls in their tennis balls in there that I can do some modified crunches. Just small pulses and then I do two or three and then a roll it up to the next vertebrae. And do two to three on this helps mobilize the spine.

John Sinclair · Answer

What are my favorite movements to improve thoracic? Spine, Mobility will want two ways. We can do that, is with the Halo exercise because it requires us to go through a coordination pattern of internal, external rotation of the shoulders, but also some ability of the thoracic spine. So this is one of my favorite ones to do. So going around the head. And One Direction, creates some rotation in the spine, but also some side flexion and then I can change where I go out of that. I can go rotation into further rotation. I could go rotation into side, flexion Halo to side flexion, I could even go Halo, 2. Forward flexion or Halo into. Extension. And so the cool part is that I'm creating a bit of a flow pattern that exists between these different movements of the thoracic spine but also get the opportunity to work in to type 2 or type 1 rotation like Paul was talking about in his motion. So we've got lots of different ways that we can load to improve spinal Mobility by using certain devices. So this would be loaded as I'm carrying it, but then I could Also go into just some reach patterns. From here. So I can use the device to help guide the athlete through a particular play in a motion and then guide them where I want their other arm to go, which is also very effective.

Wendy McClure · Answer

Besides foam rolling, I have found that using the ball for assistance. In rotation, sometimes is very helpful. So getting on the ball with a wide stance toes, turned out. One hand comes over cross midline. Opening up rotating around, pause holding getting this expansion across your chest and across your shoulders chin, tuck back to Center. Opposite side opposite hand, right hand to left hand, we rotate around, open up. I have test out to see if you have a difference right to left in your rotation with assistance.

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"What are your favorite movements to improve thoracic spine mobility?"