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