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