Strength

What are your favorite movements to improve thoracic spine mobility?

Unlock Thoracic Mobility with These Proven Movements

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.

Thoracic spine mobility can be improved through a variety of exercises, including open books, adductor rocking and rotating, and foam rolling. Additionally, thoracic extension can be achieved by laying back over a foam roller, and thoracic flexion can be achieved by pushing the spine into the rib cage while on all fours.

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When it comes to improving thoracic spine mobility, there are several movements that I find effective. It depends on what you're trying to achieve with your mobility goals. Are you aiming for more rotation, extension, or flexion? Let's explore some of my favorite movements for each.

For thoracic rotation, I really like open books. To do this, lie on your side with your knees on a foam roll. Open your top arm and then close it, creating a rotational movement. You can also add circles by circling your arm around your head during the open book movement. Another variation is to open up and punch your other arm up to the ceiling, combining rotation with a bit of flexion.

To improve thoracic extension, I recommend using a foam roller. Start higher on your spine and gradually lay back over the foam roller while breathing out. Move the foam roller down your rib cage as you continue to breathe in, crunching and exhaling, and allowing for thoracic extension range of motion.

For thoracic flexion, get on all fours and push your spine away, promoting flexion with your breath. Aim to create a cat pose by pushing your spine into your rib cage.

These are some basic movements for rotation, extension, and flexion. You can modify and advance them based on your specific goals. I hope these suggestions help you improve your thoracic spine mobility.

If you were coaching someone how to squat, what specific cues would you use?

Master the Squat: Grab, Spiral, Tuck, Pull

So when I'm coaching the squat, I try to start from the ground up and think about the feet, kind of grabbing the ground and then like turning kind of outward like you're turning the doorknob. So there's sending a spiral up your leg to drive your knees out and kind of keep your pelvis under. You don't think about spreading the floor too hard. Just think about grabbing the ground and kind of spiraling that energy from the ground all the way up to the knees and to the hips. And then from there, I Think about keeping the chin tucked. So you don't want to look up as you squat, you want to keep your chin tucked so we don't cut off the energy through your cervical spine. And then from there, once I get to the bottom of the squat, if I can keep that energy from my feet, to my hips, and keep my chin tucked. When I'm at the bottom, I try to think about pulling my torso into my thigh. So give me a little extra depth while keeping a neutral pelvis, and just try to get as deep as I can. While keeping good posture my feet and my Chin and my pelvis. Hope that helps.

Start from the ground up by "grabbing" and spiraling the energy from your feet to your knees and hips, tuck your chin, and pull your torso into your thigh while keeping a neutral pelvis at the bottom of the squat.

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When coaching someone on how to squat, I focus on specific cues to ensure proper form. Here are the cues I would use:

1. Start from the ground up: Begin by thinking about your feet. Imagine grabbing the ground and turning outward, as if you're turning a doorknob. This creates a spiral up your leg, helping to drive your knees out and maintain proper alignment of the pelvis.

2. Keep the chin tucked: Avoid looking up while squatting. Instead, keep your chin tucked to maintain proper alignment and prevent unnecessary strain on the cervical spine.

3. Maintain energy and posture: As you reach the bottom of the squat, aim to keep the energy from your feet to your hips and maintain a neutral pelvis. To achieve a little extra depth, think about pulling your torso into your thighs while still maintaining good posture.

By following these cues, you can ensure proper technique and form throughout the squat movement.

How often do you train barefoot in the weight room?

Optimizing Workouts: Training Barefoot 2-3 Times a Week for Better Results

I try to train Barefoot in the weight room at least two, or three times a week, especially during lower body workouts. So a few days a week, the only thing that I have to be careful of personally, is what I do like split squats or movements where reverse lunges, where my back foot is, putting my big toe. I like a 90 degree of flexion. Sometimes aggravates my toe a little bit, so if I'm doing deadlifts or Ian's or squats or things, where I'm not getting my back. Big toe into aggressive of a position. I definitely have it all Barefoot but what I'm doing moves like that at least keep shoes on my non-working like the one that's in the back, but I like to do Barefoot as much as possible especially in my lower body days so I'd say two or three days a week, but then some days I'll mix in balance or core stability, type stuff where I'm doing Barefoot things. And every day when I do my warmup, I guess I do it barefoot Foot when I have the time and the ability. So I try to do Barefoot as much as I can, but definitely two or three times a week doing my leg workouts or my balance and stability training.

I try to train Barefoot in the weight room at least two or three times a week, especially during lower body workouts. I'm careful not to put my big toe into an aggressive position when doing exercises like split squats, so I keep my shoes on for those. On other days, I do balance and stability training Barefoot. Every day, I warm up barefoot if I have the time and ability.

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I aim to train barefoot in the weight room at least two or three times a week, particularly during lower body workouts. However, I need to be cautious when performing exercises like split squats or reverse lunges that put pressure on my back foot's big toe, as it can cause some discomfort. For movements like deadlifts, squats, or lunges where my back foot is not in an aggressive position, I prefer to train barefoot. On non-working days, I keep shoes on my non-working foot. Additionally, I incorporate barefoot exercises for balance and core stability training. During my warm-up, I try to go barefoot whenever possible. Overall, I aim for barefoot training as much as I can, typically two or three times a week during leg workouts or balance and stability training.

What’s your opinion on using lighter weights to “tone” your muscles? My trainer doesn’t believe in it.

Maximize muscle tone: The debate between heavy and light weights

So I understand both sides of the toning debate when it comes to weight training and heavier weight or lighter weight. But I don't think your muscle is really. No, wait, they just no stimulus. So if you use lighter weight and you put them under longer times under tension, or if you still create a high training stimulus, using lighter weight, you have minimal rest, whatever it is you're doing, you're going to get town. Using lighter weights but you can also use heavier weights and still create good time under tension or however it is that you're training with that heavier weight and still get good results and get toned from it. So I understand it. But if long as you see it from a muscle under tension standpoint, I think that's where you're going to get your best results. So there are lots of good classes and workout methodologies out there that use lighter weights, that keep Your muscles under tension and some people feel better when they do that. But then you can also lift weights and lift heavier weights, and get similar results, or look at toned as well. So I get both sides, but it just kind of depends what works for you. And as long as you're keeping your muscles under tension and giving them an increased stimulus on different workout days. I think you're going to get good toned results.

I understand both sides of the toning debate when it comes to weight training and heavier or lighter weights. As long as you put your muscles under tension and create a good stimulus, you can get toned from it. It just depends on what works for you.

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I understand the debate surrounding using lighter weights versus heavier weights for muscle toning. In my opinion, the key factor is providing a stimulus to the muscles. Whether you use lighter weights with longer time under tension or create a high training stimulus with minimal rest, you can achieve toning. Similarly, using heavier weights while maintaining good time under tension can also lead to positive results and muscle toning.

Different workout methodologies and classes exist that utilize lighter weights to keep muscles under tension, and some individuals find success with this approach. On the other hand, lifting heavier weights can also yield similar toning results. Ultimately, it depends on what works best for you and your body.

As long as you keep your muscles under tension and provide them with an increased stimulus during your workouts, you can expect to see good toning results.

Master the Deadlift: Proper Form Tips for Maximum Gains

My thoughts on deadlift form. There's a lot of things that go into. It depends. What kind of deadlift you're trying to do there Sumo deadlifts. There's rdls there's X bar deadlifts, stiff, legged, deadlifts. Lots of different dead list, but I think you're just asking about deadlifting by picking a weight up from the ground. So the way that I try to coach it is you want to keep your shin vertical. So you want your knee kind of over your ankle, it can get over your shoelaces Don't think of your deadlift is a knee, bending exercise. See, a lot of people in a lot of athletes, especially that try to squat in their dead lift. So when I go to deadlift, I keep my feet hip width. And I, when I go down to the bar, I try to find a stretch in my hamstrings, so I keep my chest upright, my back flat, but I hinge from my hips because the deadlift is supposed to be a hip hinge, not a knee Bend. And I find that stretch in my hamstrings with my chest up and take my butt back as I grab the bar and from there, once I grab the bar, my Palms are down in a pronated grip, depending on the deadlift to do, you could split them, pronate supinate, whatever it is. But just talking about a regular deadlift, my Palms are back. I take my chest towards my thighs. I sit my butt back and I try to keep my shins vertical. And then from there, once I have my hands on the bar, I have a stretch in my hamstrings. I try to break the bar in half, so I engage I'll add say engage my shoulder girdle and then I sit my butt down as I keep it back. I try not to bend my knees too far, forward. Trying to keep my shin vertical and I kind of pull chest up butt down from there, and then I drive the weight up off the ground, dragging the bar up my legs, and then pulling the bar into my hips and my hips into the bar at the top. And one thing that's important to is keeping your chin tucked. So, when you go down with the bar, you don't look up to the ceiling. And when you pull up with the bar, Our you're looking straight ahead. So at the top try to get really tall try to be taller than you are. Keep your chin tucked, pull your hips forward and get all that slack out of your spine and your posterior chain. So find that stretch on the way down in your hamstrings. Grab the bar, sit your butt back. Break the bar to engage your lats, and your shoulders, and sit your butt back, and down a little further, keeping your shins vertical, and pull the weight up. Hope that helps

When deadlifting, you want to make sure your shins are vertical, feet hip-width apart, chest up, back flat and hinge from the hips. When you grab the bar, use a pronated grip and take your chest towards your thighs. Sit your butt back and break the bar in half as you engage your shoulder girdle. Drive the weight off the ground by dragging the bar up your legs, tuck your chin and pull your hips forward at the top. Make sure to find a stretch in your hamstrings on the way down.

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The proper form for a deadlift depends on the specific type of deadlift you are performing, but I will focus on the conventional deadlift where you pick up a weight from the ground.

To start, keep your shins vertical, with your knees over your ankles or even slightly over your shoelaces. Avoid thinking of the deadlift as a knee-bending exercise. Instead, keep your feet hip-width apart and hinge from your hips. Find a stretch in your hamstrings while keeping your chest upright and back flat.

As you grab the bar with a pronated grip (palms facing down), engage your shoulder girdle by trying to break the bar in half. Sit your butt down and back, maintaining vertical shins and avoiding excessive forward knee movement. Pull your chest towards your thighs, keeping your chin tucked.

From this position, drive the weight up off the ground by dragging the bar up your legs and pulling it into your hips at the top. Keep your chin tucked and look straight ahead. Aim to stand tall, pulling your hips forward and eliminating any slack in your spine and posterior chain.

Remember to find that hamstring stretch on the way down, grab the bar, engage your lats and shoulders, sit your butt back and down, and maintain vertical shins as you pull the weight up.

How do you progress and regress pull ups and chin ups to get the desired reps?

Mastering Pull-Ups: Progression & Regression Techniques

So if I'm trying to be able to do a pull-up, if I need to regress, so that I can build up to do a pull-up or chin up or a bunch of pull-ups and chin-ups. I would start by just doing the - so getting your chin Over the Bar and then going down as slow as you can. If you can go down for a five-second count to full extension, or 10-second count to getting your arms fully extended and then stand back up on a box or something, to get your chin over the bar. So, there is no concentration. Enter, you're not pulling yourself up but you're getting the strength out of the negative part to build strength in your lats and your post, your shoulders. To hopefully, get you to do a chin-up or a pull up, and then you can do positional holds. So you can do, you can start with either, you could do The Eccentric first or you could do, hold your chin over the bar for 10 seconds and then a 90 degrees for 10 seconds. And then it 120 degrees are almost fully extended for another 10 seconds for a total of thirty, second position will hold. So you start with those you Centrex and do I don't know five or six or how many of these Centrex you can before you start going too fast and then you could do positional holds and increase your time of the holes and then you could do e Centrex with positional holds all before being able to do a pull-up but then once you can do a pull-up but you can only do a couple maybe you do accumulating pull-ups where you do say five and then you can't do a sixth, you rest 10 seconds, you try to do one or two more, you could rest 30 seconds and then see if you can add reps to the rep count. So if you're trying to do ten, do five rest 15 seconds, do two or three more and then rest 15 seconds and try to get to your tenth rep. So those are ways you can progress or regress pull-ups and then obviously you could use bands to help you get up you could add weights to make it harder, the simple ways to kind of progress and regress your pull-ups or chin-ups.

To regress from a pull-up, start by doing eccentric pulls (going down for a five-second count to full extension) and then practice positional holds (holding chin over the bar for 10 seconds, 90 degrees for 10 seconds, and 120 degrees for 10 seconds). Once you can do a pull-up, you can do accumulating pull-ups (resting between reps) and you can also use bands or add weights to make it harder.

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To progress and regress pull-ups and chin-ups in order to achieve your desired reps, there are a few strategies you can employ. 

If your goal is to eventually do a pull-up but you need to regress, start by focusing on the negative portion of the movement. Begin by getting your chin over the bar and then lower yourself down as slowly as possible. Aim for a five-second count to full extension or even a ten-second count. To assist with this, you can use a box or other support to help you get your chin over the bar. This negative portion of the exercise helps build strength in your lats and shoulders, gradually preparing you for a full pull-up or chin-up.

Another technique is to incorporate positional holds. You can start with either the eccentric portion (lowering down) or the concentric portion (pulling up). For example, you can hold your chin over the bar for 10 seconds, then hold at a 90-degree angle for 10 seconds, and finally hold at around 120 degrees or almost fully extended for another 10 seconds. This adds up to a total of 30 seconds of positional holds. Begin with a few sets of these holds, gradually increasing the time as you get stronger.

Once you can perform a few pull-ups but struggle to complete more reps, you can try accumulating pull-ups. Start by doing a set of five reps, then rest for 10 seconds. Attempt one or two more reps, and if needed, rest for 30 seconds before trying to add more reps to reach your desired total. For example, if your goal is ten reps, you can do five, rest for 15 seconds, do a few more, rest for 15 seconds again, and continue until you reach ten reps.

Additionally, you can use bands for assistance or add weights to make the exercise more challenging. These are simple ways to progress or regress your pull-ups and chin-ups based on your current abilities and goals.

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Matt Eiden is a Certified Strength and Conditioning Specialist (CSCS) and Registered Strength and Conditioning Coach (RSCC) with 14 years of experience. He was a strength coach for the Washington Nationals from 2009 to 2022. He is also Functional Range Conditioning (FRC) certified. After graduating from St. Mary's with a BS degree in Sports Management in 2008, he played two professional seasons of independent baseball before joining the Nationals as an intern in 2009. In 2016, he was promoted to Head MLB Strength and Conditioning Coach. During the off-season, he resides in Hilton Head, SC with his wife, Ashley. His hobbies include golf, basketball, reading, and spending time with his wife and family. Matt believes that moving well is essential and coaches must be able to connect with athletes to help them work toward the greater goals of the player and team.