CONTACT RBT ON 1300 774 244

FIVE ADVANCED THORACIC MOBILITY DRILLS

FIVE ADVANCED THORACIC MOBILITY DRILLS

Give your thoracic spine a little TLC with these mobility exercises and see your workouts improve

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.

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.

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.

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.

SIGN UP FOR YOUR 28 DAY TRANSFORMATION!

FIVE ADVANCED THORACIC MOBILITY DRILLS

FIVE ADVANCED THORACIC MOBILITY DRILLS

FIVE ADVANCED THORACIC MOBILITY DRILLS

Give your thoracic spine a little TLC with these mobility exercises and see your workouts improve

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.

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.

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.

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.