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Thoracic Spine Self-Administered Mobilization

Thoracic Spine Self-Administered Mobilization is a gentle, simple form of rehabilitative exercise for the chest and middle part of the back region. It involves actively moving the thoracic spine joints through a variety of predefined stretching and rolling motions. These exercises involve focussing on stretches that target the thoracic spine, helping to improve the flexibility of the joints and surrounding muscles to reduce pain, improve posture and mobility, and increase overall spinal health. With regular use

Transcript

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This is Brent, President of B2C Fitness, talking
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about self-administered, static release techniques
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for upper body musculature.
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So this is for anybody with that common upper body dysfunction.
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The first muscle we're going to start with is our rhomboids,
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I'm going to have Leanne come out and help me demonstrate this exercise.
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So, first things first, a little anatomy lesson. So our rhomboids fall right in between our scapula,
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connecting to our vertebral border, our medial border of our scapula, into our spine.
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So we're going to try and foam roll this area right in here.
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I'm going to to have Leanne go ahead and lay back
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over this foam roll, making sure she watches out for her hair,
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people will get their hair caught, because as they roll back it'll go under.
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You're going to go ahead and put your hands behind your head.
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In order to get her scapula out of the way, right now her scapula are closed in, close
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to her spine, we want to get them as far apart
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so we can to get to those rhomboids, I'm going to have her, I'm going to have her bring her
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elbows together, and she's now going to search the length of her rhomboids
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which is going to be from basically the top of her scapula to the bottom,
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find that most tender point,
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when she finds that tender point she's going to go ahead and drop her butt down,
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get in a comfortable position, and roll back.
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Good. Since Leanne is a little smaller, we're going
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to go ahead and help her out here, give her something to lean her head back on
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so she's not totally bent backwards over
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this foam roll. Now, when she's held this for 30-60 seconds
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and feels release, this technique is done.
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So once again this was static, self-administered
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release for the rhomboids which have a propensity to get tight in upper body
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dysfunction as a downward rotator of the scapula.