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Thoracic Spine Rotational Mobilization, Stability and Strengthening Exercise

Seeking relief from thoracic spine pain? Learn a rotational mobilization, stability and strengthening exercise that can help reduce pain and improve posture. Easy to follow step-by-step instructions included.

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Transcript

00:06 - 00:08This is Brent of the Brookbush Institute live
00:08 - 00:10at the Independent Training Spot,
00:10 - 00:12bringing you guys a thoracic spine
00:12 - 00:15strengthening exercise. Now we have some
00:15 - 00:16mobility exercises that I've showed you
00:16 - 00:19guys before in previous videos, one of
00:19 - 00:22the empty spots the gaps in our exercise
00:22 - 00:24programming is, once we get that mobility
00:24 - 00:26back how do we keep it? How do we
00:26 - 00:28strengthen those muscles that have
00:28 - 00:30become under active, those transversal
00:30 - 00:32spinalis muscles around the thoracic
00:32 - 00:35spine and your iliocostalis? How do we
00:35 - 00:38strengthen those muscles without also
00:38 - 00:41strengthening the already overactive
00:41 - 00:44lumbar erectors. Well here's the solution,
00:44 - 00:46I'm going to have Jordan come out. Now I
00:46 - 00:48have to give a shout out, this is an
00:48 - 00:51exercise I learned from Grey Cooks SFMA.
00:51 - 00:53I know they use this as an assessment
00:53 - 00:55but I've literally taken this and it's
00:55 - 00:57ended up in a lot of my exercise
00:57 - 01:00programs, to help reinforce getting this
01:00 - 01:03thoracic mobility back. So the first
01:03 - 01:05thing we have to do is figure out how
01:05 - 01:06are we going to isolate this part of the
01:06 - 01:08spine, and one thing we can do is we can
01:08 - 01:10create a little bit of a ligamentous
01:10 - 01:13lock in the lumbar spine, by having
01:13 - 01:15Jordan go back onto his heels into
01:15 - 01:18Child's Pose. So I got him in a posterior
01:18 - 01:20pelvic tilt, flexion of the lumbar spine
01:20 - 01:22that pulls all those ligaments tight.
01:22 - 01:25Right now he's not going to get as much
01:25 - 01:29rotation from the lumbar spine. From here
01:29 - 01:31I'm going to have him lock this side
01:31 - 01:33down closest to me, so you guys can see
01:33 - 01:34what he's doing. The way he's going to do
01:34 - 01:36that, he's going to bring this arm and
01:36 - 01:40put that elbow right between his knees.
01:40 - 01:44So now I got him all locked up all, all i'm
01:44 - 01:46going to get out of him is right here.
01:46 - 01:50He's going to bring this hand just
01:50 - 01:52behind his head and what I'm going to
01:52 - 01:55cue him to do, is try to get this elbow
01:55 - 01:59up high, look straight ahead, but keep
01:59 - 02:02this is an important point guys, he's got
02:02 - 02:04to keep the rib closest to me the bottom
02:04 - 02:07of his rib cage, closest to me on his
02:07 - 02:10thigh. If he doesn't, go ahead and show
02:10 - 02:12what happens when you don't,
02:12 - 02:14he gets s a nice mobility exercise for his
02:14 - 02:16entire spine. I'm not sure that this is a
02:16 - 02:18terrible exercise, but if I want to
02:18 - 02:21concentrate on the thoracic spine he's
02:21 - 02:24got to go ahead and keep that rib down,
02:24 - 02:27keep in flexion, keep that ligamentous
02:27 - 02:29lock here, so that it stays right in
02:29 - 02:32thoracic spine. Where do you feel that
02:32 - 02:35Jordan? Right in the thoracic. Oh yeah,
02:35 - 02:37this exercise sucks in a good way, in a
02:37 - 02:39good way. You can feel all these muscles
02:39 - 02:41light up real quick, all these
02:41 - 02:43transversal spinalis muscles, those
02:43 - 02:45deep stabilizers right.
02:45 - 02:48You can feel probably your rhomboids and
02:48 - 02:50trapezius muscles come in as they're
02:50 - 02:53helping with rotation. You know that
02:53 - 02:54scapular rotation is a big part of the
02:54 - 02:58kinetic chain rotation we use in dynamic
02:58 - 03:01motion. He's in this position, he's having
03:01 - 03:04to work against his latissimus dorsi, his
03:04 - 03:06pectoralis major, his pectoralis minor just to
03:06 - 03:10straighten up. Now if for some reason, I
03:10 - 03:11want to show you guys a variation that's
03:11 - 03:13a little bit of a regression, if for some
03:13 - 03:16reason you didn't need to work on
03:16 - 03:19shoulder mobility and you were specific
03:19 - 03:22to thoracic mobility, but felt that the
03:22 - 03:23lats and the pecs were getting in the
03:23 - 03:25way, you don't have to use this position
03:25 - 03:29here; you can actually use this position,
03:29 - 03:31which now I've shortened the lats and
03:31 - 03:33the pecs getting them out of the way. So
03:33 - 03:35if Jordan takes his hand just puts it on
03:35 - 03:38opposite shoulder, and now I cue him to
03:38 - 03:41go elbow up and turn, you can see I've
03:41 - 03:42shortened all this stuff up so now it's
03:42 - 03:45just thoracic spine.
03:45 - 03:47Alright so you guys could start here
03:47 - 03:49as a regression and move to the one
03:49 - 03:51overhead. You could start with the one
03:51 - 03:52overhead if you were trying to go for
03:52 - 03:57this whole upper segment, or you could
03:57 - 03:59start with this progression if you
03:59 - 04:02wanted to be specific to the thoracic
04:02 - 04:04spine rotation. I hope you guys enjoy
04:04 - 04:08this exercise, it is a great exercise to
04:08 - 04:10add into that isolated activation
04:10 - 04:12section of our template. So you're going
04:12 - 04:15to do your releases, your mobilizations,
04:15 - 04:17your stretches, and then have them start
04:17 - 04:19working on this so that they gain the
04:19 - 04:21strength they need to keep that range of
04:21 - 04:23motion you just got them. I will talk
04:23 - 04:25with you guys soon.
04:31 - 04:34you

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