1 Exercise To INSTANTLY Improve Thoracic Spine Mobilization
December 17, 2011 | Author Kevin Yates
One of the biggest factors contributing to muscular imbalances is a lack of thoracic spine mobilization.
This can happen for several reasons and one of the most common is sedentary jobs and lifestyles which can have a HUGELY negative impact on mobility of the spine particularly in rotation.
Thoracic spinal rotation is a requirement for so many movements and a lack of mobility often results in injuries to the spine, lower back muscles, hips, knees and the list goes on…
…There are techniques that can help improve mobility of the thoracic spine like foam rolling, stretching, massage therapy, and manual joint mobilizations performed by a chiropractor or physical therapist.
However, while these techniques can help they are often short-lived unless new motor programming is used to help your client teach their body how to actively mobilize their spine during functional activities.
In the video below I reveal 1 highly effective exercise to instantly improve thoracic spine mobility
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Leave a comment below and let me know how this works for you or your clients and if you’re eager to learn more corrective exercises to help your clients overcome injuries or training plateaus then you’ll definitely want to check this out:
Go here to learn how to help your clients overcome LOWER body injuries
Go here to learn how to help your clients overcome UPPER body injuries
11 Responses to “1 Exercise To INSTANTLY Improve Thoracic Spine Mobilization”
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Thanks for a great exercise – loved the video, but would have liked to have seen the feet
I don’t think u mentioned it in the video but I presume it’s done bilaterally. Also, what’s the rubber band thing that you use in the video, what length & how taut is the band and where do u get them from ie what would I use that’s readily available
Can’t wait to try this with my Core Conditioning class. One of the things I’m typically trying to accomplish with them, in addition to gaining and maintatining core strength, is an regaining of spinal rotational mobility. We use handled tubes, so the equipment factor is in place, though it looks like you may be using a Jumpstretch band (love those!). Thanks, Kevin.
Great video thanks. I have a question about the pointing of both feet, is it right that ideally you want them always planted still, and not move them both with the ball of the feet from pointing forward to direction of the push? So if they do have to remain planted still, it is ideally to have them pointing at the direction of the push, but start off doing it with them both planted forward to check if can get better thoracic mobality from there first. Lastly, would you use the same feet planted forward in an exercise like the barbell landmine rainbow twist, or move both feet by the ball as in the direction of the twist?
Yep, it’s done bilaterally. I talked about the feet toward the end but basically start with both feet pointed straight ahead and let the back leg rotate naturally (internal hip rotation).
As for the band I used it’s a big body band and they are awesome! Extremely durable and can be used for the entire body. You can get them on here on the right hand side. Scroll down and find the yellow ad that says ‘Total Fitness Package’. They offer different levels of these resistance bands and package deals as well.
Let me know how it goes with your class Teri. Thanks
BTW I’m using a body band from resistance band training by Dave Schmitz…a.k.a ‘The Band Man’. They are extremely durable and great for both upper and lower body exercises.
Hey Stuart you can put the feet where you’re comfortable. I find that the front foot straight ahead provides more stability due to the leverage advantage. As for the back leg just let it rotate naturally. If you keep the back leg planted without allowing it to move you won’t get good rotation and you may end up leaning instead.
All in all, keep it comfortable for you.
I’m not familiar with the barbell landmine rainbow twist.
Hope this helps you
In the follwing video http://www.youtube.com/watch?v=CdA4x2OvAxE you can see the feeting on this twist, is this the same as you describe and you do use the ball of the feet?
Thanks man
It’s pretty similar to that only I recommend keeping the front foot stationary at least for starters.
thanks. so for starters the front foot moves and the backfoot twists, and do you emphasis the movement from the ball of your feet to turn? do you see that video in the link i provided as the ideal way to do that movement?
meant front foot stationary
Correct.
As for the movement, the initial weight shift will provide the drive into the movement. So, hit the weight shift first and let that lead into the trunk rotation and push.
Try not to think about your feet as I find that you’ll have tendency to force your feet to move which detracts from the desired training effect.
Your feet will naturally move where they need to on their own. They’ll follow your trunk and hips.
Let your body ‘find’ the movement and you’ll be good to go.