This is a great exercise for improving mobility in “thoracic spine”. Whether you are a swimmer, golfer, or office worker, performing the exercise shown below may be beneficial for enhancing both static and dynamic posture. One of the biggest limitations in improving “thoracic” mobility is the relationship between the humerus and scapula to the thoracic cage so targeting some of the structures attached to these is often important.
Performing the following exercise:
- The arms are at 90 degrees to the side with both palms facing upward
- The hips are flexed to greater than 90 degrees and depending on your level of ability, the knees can either be flexed or extended.
- The legs are then rotated to one side and while doing so, the same side palm turns downward to face the floor.
- While doing so, the opposite shoulder blade should actively be retracting (pulling) toward the ground.
- Repeat to the opposite side.
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Dr. Cubos,
I am slightly confused and was hoping that you’d humor me (I’m not all that experienced and definitely trying to learn, so I apologize if my questions are silly in any way) and provide some of your expert insight.
In the past it was common to see coaches recommending the Windshield Wiper/Rainbow/Reverse Trunk Twist (or whatever other names it went by) as a core exercise. While the intention of performing the movement in this post and how ist is executed is not identical to the Windshield Wiper ab movement, they still seem to share at least some superficial similarities.
Was the problem with that movement people being too aggressive with it, or was it simply a poor movement that was not at all similar to this thoracic mobility movement despite appearing so on the surface?
On a related note, how would you notice if someone were performing the movement in the video and doing so with too much lumbar rotation? I ask this because that seems to be where many coaches soured on the Windshield wiper exercise.
Hi Milton.
Thanks for your note. I would agree that this exercise is very similar to specific variations of the windshield exercise. Please consider that my intention for this particular movement was not to strengthen or stabilize the lumbopelvic complex. Yes, a rotational moment may not be suitable for all individuals, especially in the presence of low back pain, however, I have moved away from thinking in absolutes and think this can be an effective exercise for some individuals.
As for relative lumbar spine involvement, the most ideal way to prevent this is to maintain as much hip flexion as possible. Theoretically, this “locks” the lumbar spine and opens up the thoracic spine to take the load.
I hope that makes sense.