The T-Spine holds the key to many movement dysfunctions of both the upper and lower body. While having the ability to flex and extend, while also rotating and side bending, the T-Spine is considered a primary mobile region of the body. Pretty simple, right? Not so fast! Unless you plan on being a dysfunctional weakling incapable of throwing heavy stuff around from time to time, you better be able to achieve and maintain some resemblance of spinal stiffness. This is even more imperative under challenging loads.
MOBILITY BEFORE STABILITY
Before we can maintain a strong extended position of the thoracic spine, we must earn the necessary range of motion at end range spinal extension. The most advantageous techniques to not only gain mobility, but to experience what it actually feels like to achieve “super-stiffness” is through spinal rotations in the quadruped position.
The Quadruped Thoracic Spinal Rotation has been popularity through countless functional movement outlets and organisations, and for good reason. This mobilization technique is extremely effective to teach a neutral pelvis and lower body, due to maintaining the Quadruped Position, while also generating plane specific segmental movement throughout the entire thoracic spine. .
Know get on the ground on all fours, reach one hand down your back behind your head so that your elbow is up by your head. With your hand behind your head, rotate your elbow down under your body toward your opposite knee. Sit your butt back slightly as you tuck. Then rotate through your spine to open your elbow up toward the ceiling as much as you can. Open your chest up toward the ceiling and push your hips slightly forward as you rotate. Feel a nice stretch down your back and even into the outside of your opposite hip/glute. Repeat, rotating your elbow back under before twisting back open. Complete all reps on one side before switching. Make sure to really rotate open as much as you can each time. Feel your spine rotating and don’t simply “flap” your elbow as you perform the rotations.
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