Give your thoracic spine a little TLC with these mobility exercises and see your workouts improve
Part 1/5 of thoracic mobility... T-Spine on the foam roller -we all know the importance of having a thoracic spine with good mobility. It will allow better movement in most exercised including deadlift, squat and press. But all too often people grab a foam roller and do not actually help promote more movement through the area. - in the first half of the video you see that the athlete is stiff and not giving anything into the roller. Although this will help with some blood flow to the muscles around the upper back, it does not help with thoracic mobility. -in the second half you can clearly see the athlete give in to the foam roller and move around it, promoting extension and flexibility through the thoracic spine. You are only as old as your spine is flexible!!! #RBTgyms
Hey guys, Jordan and Charles here from RBT, with our T-spine mobility series.
This movement is just a good test to see if you are someone who might need a bit more attention through that T-spine area.
What I’ll get Charles to do is raise his arms up over his head. Once he gets to his ears, I want him to bring his arms back. You can see he’s getting a bit of extension through that T-spine area to allow his hands to go back. Now, if he had poor mobility, what would happen is as he gets up, if he gets to his ears and then as he pulls back he starts to extend through his lower back. As you can see, he’s really cranking up through there. That would mean that he would be really good person to give a bit more attention on that T-spine and do a bit more mobility through there.
T-spine Test Compromising through the lower back is usually the first thing to happen when people with tight thoracic spines go over head. When pressing overhead the bar will tend to travel forward and the body will lean back. Use this test to see if you need to work on that thoracic mobility!! #mobility #fitness #thoracic #gym #transformation #lifting #strengthcoach #fitfam #instafit
This is a really good exercise to free out that thoracic spinal area.
Phil’s got a stick. He’s got his hands supinated, so his hands are facing up. What he’s going to do is he’s going to curl his elbows up. You see his hands about shoulder width, he comes to a bench, kneels, and now what he’s going to do is he’s trying to push his head down and push through this upper back region. As he gets a bit freer, he could start to curl hands in towards his upper back. He’s going to be feeling that all through this upper back region through the shoulders.
What we’re trying to do is free up all the muscles around the T-spine. Tight muscles are going to mean a tight spine. So if we can free up that area, hopefully he’s going to gain a little bit more extension through that upper back region.
T-spine series Next up in our T-spine series we have this great stretch to free up some movement. If the muscles surrounding the thoracic area are tight (rhomboids, rear deltoid, lower traps etc) then the spine will not the freedom to move as it would normally. Use this stretch for 30 seconds to a minute for 3-4 rounds and see how this will help your range of motion! #mobility #thorasic #movement #lifting #fitfam #fitspo #bodybuilding #tgym
Try this really good rotational exercise.
What Phil is going to do is he’s on his hands and knees. He’s going to put his hand on the back of his head, and what he’s going to do is he’s going to bring his elbow to his hand and then extend up. Now Phil is going to aim for about 15 to 20 reps and each time he’s trying to go a little bit lower, a little bit higher. Keeping in mind that Phil’s trying to reduce all movement through the hips and make sure that all the movement is happening through this area right here. This way he’s going to gain a lot more extension and flexibility through that thoracic spinal region through rotation.
T SPINE series -continuing out T spine series we have this excellent drill that will help build movement through the spine through rotation. As apposed to the other drills already shown, this one can be more gentle on the body as you can ease your way through more rotation as you do more reps. Aim for 2-3 sets of 15 reps each side, trying to reach more movement and rotation with each rep! #mobility #lifting #gym #transformation #weights #weightloss #fitspo
This is a really good exercise to activate the thoracic spine. Mobility without activation is just a short-term gain, so you must remember to activate after you mobilize. This is a really good exercise for the thoracic spine.
Phil is demonstrating a bend pull apart. Just some points in performance I want you to make sure you can see. First of all, as Phil’s pulling, his rib cage is still tight and down. So what you don’t want to see is this where you actually extend to get that extension. The next thing, you can see that his arms are staying straight. He’s pulling from the hands.
This is not a strength exercise. This is an activation exercise. So if you feel like you’re straining and bending at the arms, you need to look at less of a bend or relax. All we’re looking for is a straight pull, tight body, and a contraction through the scapula. Keep lifting, team.
T-spine- Last of our T-spine series and we want to touch on activation. Mobility work without activation will only ever give you short term results. Therefore you want to finish off your mobilization with some sort of activation exercise. This a simple yet effective exercise that you can use to follow up thoracic mobilization. Do the band pull aparts for 3 sets of 15-20 reps. #mobility #training #exercise #fitness #lifting #fitspo