If you got them to reach their hands overhead, would it look pretty? Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. Oftentimes, an athlete can benefit from hands-on treatment, such as myofascial decompression (cupping), instrument assisted soft tissue mobilization (IASTM), massage or active release techniques that will address mobility impairments in the lats. If the scapulas don’t glide easily and smoothly most likely, there are a few of the seventeen intrinsic stabilizer muscle not “firing” adequately to perform proper scapular rhythm.

Designed by Elegant Themes | Powered by WordPress, Copyright ©2020 Redefining Strength LLC|  Privacy Policy  |  Terms and Conditions. Thoracic spine rotation with theraband. 2:51. Position: 4 point kneel (ie. Have a question for us? Especially when you have an unhealthy sitting posture, you may get back pain and tensions in the shoulder area. Kneeling Thoracic Extension. Allow yourself to exhale all the way as you sink deeper into this stretch. Reach forward, keeping your hand as high above the ground as possible. Quadruped Scapular CARS, Foam Roller Scapular Wall Slides, Band Scapular Retractions. There are a few key points to keep in mind for this exercise to be optimally effective. If we look at the scapulas and what they do, they should be able to elevate, depress, rotate upwards, rotate downwards, protract and retract. Retract your shoulders (ie. No, not at all. Kneeling Thoracic Extension and Lat stretch Steps Hold a dowel with palms facing towards the ceiling Kneel on the ground in front of a bench with knees directly under hips Progress by performing the exercise in 3 point kneel (ie. ‘wrap your shoulder blades around the foam roller’) and then protract (ie. For this exercise, start by laying face down with one hand on the back of your head. Place your hands on the exercise ball in front of you. Sign up for a FREE Workout at KE Issaquah, Your email address will not be published.

Strengthening Exercises. You can prevent this by taking a breath into your belly and holding it there as you complete each direction. To do the Kneeling Thoracic Extension and Lat Stretch, place your elbows up on a bench about shoulder-width apart and kneel on the ground in front of the bench. Progress by adding another theraband in the other hand to ‘punch’ whilst rotating. sternum to the ground). Half kneeling hits ‘save’ on the document of the 3-D hip and the ankle. Ready to Make a Change This New Year? 3.

You can either hold here and breathe to stretch deeper or you can come out of the stretch and then relax back into it and try to get further with each rep. Kneeling Thoracic Spine Rotation - Kinetic U Exercise Series - Duration: 1:42. crawl position) with a neutral spine, reach through under opposite arm/shoulder and rotate through the thoracic spine, keeping hips in a neutral and stable position. crawl position) with a neutral spine, Protract (ie. The author of this site is not providing professional advice or services to the individual reader. Thoracic Extension Exercises Stretching Exercises. Then, actively pushing the leg into the yoga block to activate the core, cements you down into a locked out position. ( Log Out / 

), Scapula control- 4pt and 3pt protraction/retraction. Kneeling Thoracic Extension and Lat Stretch. Make sure you are back far enough that you have room to lean forward and over and drop your head between your elbows. © Copyright - Kutting Edge Fitness -- Weird website design by, Mobility Exercise Snapshot: Spiderman Stretch, https://www.youtube.com/watch?v=AX2KbScYc_g&t=1s. ( Log Out /  Hold a dowel with palms facing towards the ceiling, Kneel on the ground in front of a bench with knees directly under hips, Place your elbows up on the bench with a shoulder width apart distance, While keeping your elbows on the bench, sit the glutes back towards your heels while you relax the shoulders, chest, and neck, Place knees far back enough in order to have room to lean forward, Press the chest down into the floor and relax the lats, Take a big breath and exhale while you are in the finishing position, Return back to the starting position and continue the desire reps and sets, https://kuttingedgefitness.com/wp-content/uploads/2019/04/J2.jpg, http://kuttingedgefitness.com/wp-content/uploads/2016/12/KEF_logo2.png, Mobility Exercise Snapshot: Kneeling Thoracic Extension and Lat stretch. As you exhale, walk your arms out and sink your head in between your arms so you get that curvature, that thoracic extension… Taking a deep breath in and then rotating towards the yoga block you’ll notice your thoracic spine is the only thing moving as you’re actively pushing your leg into the yoga block. Press your chest toward the ground and feel a nice stretch down your triceps and lats as well as through your thoracic spine. We Have: All Rights Reserved. Continue to reach your arm out to the side while internally rotating the shoulder, ending with resting your hand as high up on your back as possible. Pull theraband up to shoulder and rotate thought the thoracic spine (ie.

Reverse this motion until you are back at starting position. By setting up in a half kneeling position with your hands interlocked behind your head along with a yoga block against a wall or in this case a cable machine. All matters regarding your health require medical supervision. My first step is to evaluate everything around that anterior shoulder pain, and TWO things usually pop up for everyone I see. Grab a PVC pipe and position your arms in a “V” position (hands grabbing wide with elbows held close together). Similarly to the lat stretch, try not to compensate by arching your lower back. © 2020 | ORA FITNESS & YOGA | ALL RIGHTS RESERVED, The Best Thoracic Rotation Exercise To Help With Shoulder Pain, Injured Shoulder? Contralateral shoulder flexion and hip extension whilst maintaining stability through the trunk and core (ie. Today, I probably spend 80% on my laptop to write blogs, articles, record podcasts, edit videos, answer emails, edit images, etc. Your email address will not be published.

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They will point at the front of their shoulders and explain how painful any movement is. Is shoulder pain holding you back from training for your next triathlon or Ironman? don’t rotate through the trunk), If this exercise is too difficult, begin with either the shoulder flexion or hip extension first, Position: Lie prone of a fitball with feet supporting, ‘Y’- shoulder flexion and external rotation (ie. Start with the kneeling thoracic extension/lat stretch. When I see this with my clients and patients, I start programming thoracic rotation exercises along with scapular stability exercises. The Kneeling Thoracic Extension In the days of home office, home studies and home schooling it is important to focus on our shoulder area. Lean your elbows on a chair in front of you, shoulder width apart. Take a deep breath. Serratus Anterior, Supraspinatus, Subscapularis, Trapezius, Teres Major, Teres Minor, Triceps Brachii long head, Biceps Brachii, Rhomboid Major, Rhomboid Minor, Coracobrachialis, Omohyoid inferior belly, Lattisimus Dorsi, Deltoid, Levator Scapula, Infraspinatus, Pectoralis Minor. This will ensure you DON’T cheat with any hip motion!

Along with the video above, these are my next three favourite thoracic spine mobility drills: Kneeling Thoracic Extension/Lat Stretch (30 sec - 1 min hold). For the first position, place one hand on the upper back or back of the neck. Try to extend your back as much as possible as you press your chest toward the ground. Kneeling Thoracic Extension/Lat Stretch (30 sec - 1 min hold) Start with the kneeling thoracic extension/lat stretch.

You might be asking yourself, “Raf, the title of your blog is about thoracic rotation, why are you talking about shoulder pain?”, The quality of movement dictates the shoulder’s performance and movement quality in the thoracic spine.