Name: Thoracic Spine Self Administered Mobilization
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 3 min 33 s

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https://stream.mux.com/g32A1Xva3vqOCuwE02tXj15htsGaFdBPlDc6Aylfr01yY.m3u8

Learn how to properly perform thoracic spine self-administered mobilization in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (Including progressions and regressions). Safely develop thoracic mobility, decrease discomfort, and restore optimal movement while supporting improved posture and control. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve posture, and restore optimal movement mechanics while reducing injury risk.

Introduction to Thoracic Spine Mobilization Techniques

Locating Tenderness for Effective Mobilization

Demonstration of the Mobilization Technique

Safety Precautions and Functional Considerations

Progressing the Mobilization Technique with Equipment

Thoracic Spine Self Administered Mobilization

This is Brent Brookbush, president of the B2c fitness, we're going to talk about one of the very few self-administered mobilization techniques that we have in our arsenal. Now the thoracic spine has a propensity to get tight in anybody with upper-body dysfunction, and a lot of individuals with lumbo-pelvic hip complex dysfunction, like an anterior pelvic tilt, or even those individuals in posterior pelvic tilt. I'm going to have Leann come out and help me demonstrate this mobilization technique Now unlike some of the other mobilizations we've done, or the techniques we've done in this position with a foam roll, we're looking for actual tenderness, I'm going to have her locate tenderness that is on her spine or very close to her spine. So you can go ahead roll up and down to the top of your scapulae, all the way down to about here. Look for the most tender spot. When she's found that spot she's gonna go ahead sit down so she's nice and stable, her knees are bent, she's going to go ahead and lean back as far as she's comfortable. Because Leann's a little smaller once again I'm going to use something a medicine ball works just fine, to kind of support her head so that she doesn't try to lean too far back. You guys  don't want to force this technique. Mobilizations can be potentially harmful, or at least cause a little inflammation if we really try to force them. So I want her to just into a mild stretched position, wait for a release, and then we can get that little click of pop that we would get from a chiropractor. If we just lightly, once we've got the release, roll back and forth a little bit. And I'm going to move this ball for her, let her descend a little further back into extension and she'll get that release. And often you will have somebody get a little click or couple pops. It's totally fine while we're doing this mobilizing, those facet joints in the thoracic spine that have a tendency to get stuck, and provided you don't force them There's really no danger in doing this exercise. The one thing I see that I want to warm against is everyone once in a while I'll see somebody trying to foam roll their lumbar spine. If she goes all the way back and does her lumbar spine, you're going to notice that this gets very bent out of shape. She ends up in extreme lordosis. This is exactly the position we're trying to get her out of. So from a functional standpoint, not okay. And then we have another anatomical standpoint that we need to consider, her lumbar spine does not have a support from the ribcage to keep that in place. The lumbar spine has very little to actually keep it posterior. She's getting forced anterior, and there's nothing to stop those vertebrae except for the discs themselves. This can be potentially hazardous, although I've never seen somebody hurt themselves doing this, I really wouldn't want to take a chance. And like I said since we're trying to get her out of the lordosis, There's really no point in doing this exercise. So once again we can go all the way through the thoracic spine, all those vertebrae that attach to our ribs. She's going to hold a tender spot and then go slightly back into extension. If you guys want a progression medicine balls, and these foam medicine balls, work really well as long as they're soft enough to conform to the spinous process. Thank you.

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Self-administered Thoracic Spine Mobilization: Posterior to Anterior with Extension:

Lay supine with a foam roll perpendicular to the thoracic spine.

This is technique is likely most comfortable with 

 resting on the floor, knees flexed, feet flat on the floor, and hands behind the head to help stabilize the neck.

Gently roll from the inferior angle of the scapula to between the shoulder with the intent of identifying tender regions.

When a tender region is identified, remain there.

Try to relax, sink into the foam roll, and patiently wait for a decrease in tenderness or feeling of release.

Once the tenderness subsides, mobilize the joints of the thoracic spine by taking a deep breath and "sinking" into extension as you exhale.

You may also gently roll up and down over tender segments. Cracks and pops are normal, nothing to be concerned about unless the pain lingers for hours or days after performing this technique

Note: It is likely not safe, nor effective, to "foam roll" the lumbar spine using a technique similar to the one described above. The thoracic spine benefits from the bony support of the ribs, while the lumbar spine has little protection against posterior to anterior forces. Short-term effects of foam rolling the lumbar spine are not the primary concern; however, there may be risks related to chronic application of these forces over weeks or months that may result in ligamentous laxity and instability.

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