Recently I posted a video demonstrating an effective exercise for “thoracic mobility” and “scapular stability”. If you have yet to view the video, here’s the link.
The reason I like this exercise is because of its actual effectiveness. There are plenty of thoracic mobility exercises currently out on the market but, frankly, I don’t think many of them work. They sure look good theoretically, but when we’re working with individuals who actually need to improve the mobility of the thoracic spine, they fail in comparison to some others. Working in an environment where I see poor static and dynamic postures daily, I have had the opportunity to test-run most of the exercises being promoted and in doing so, have exposed several money moves that I am going to share with you in the next little while.
Here’s another one of those exercises that facilitate improved thoracic mobility when they actually need it.
Performing the following exercise:
- The individual starts in a quadruped position, although rather than being on their hands, they are on their elbows with their forearms folded over top of each other.
- The buttocks are brought back as close to the heels as possible so that the hips are flexed to greater than 90 degrees.
- The neck is in a neutral position
- The individual is asked to press his/her chest to the floor and while doing so, may need vertical manual pressure (by the therapist/trainer) on the mid thoracic spine for feedback.
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Nice one, Jeff. A little adaptation of the Kolar position.
I can see this position lending itself well to a bit of unassisted MET/PNF type work as well.
Regards,
Carson Boddicker
A reason for doing thoraic extension is shoulder problems and sometimes this move may actually hurt the shoulder. I use the same move, but I tuck the elbows in (under the nose) and hands behind the head. I cue a an isometric exorotation for the shoulders and protecting the glenohumeral joint. It’s also easier to withstand additional pressure. Would you find this an added benefit?
Thanks Chi.
Stu McGill does this with the individual’s elbows on his (Stu’s) thigh. Is this what you mean?
Regardless, I fully agree. Not everyone can perform the above maneuver.
Another good T/S mobilization is with the arm in internal rotation and extension (behind the back). The T spine is then rotated ipsilaterally. This can be a good movement but only if the person has adequate bilateral hip mobility into flexion. Otherwise, it turns into lumbar rotation
Thoracic extension has a huge influence with all high speed sports. I have found great benefit from using this exercise as part of a daily movment prep routine prior to training for many of my clients who experience intermittent lower limb tightness.
Hi Jeff,
Never noticed that you answered the question, but indeed like Stu McGill, but with the isometric exorotation. It’s usually a part of a dynamic (group) prep I use, before I go into shoulder mobs. If it still hurts, they lost their isometric contraction or they have have a structural problem, like a labral tear.