SPINE-THORACIC-MOBILIZE-STRETCH-KAITLYN


THORACIC – MOBILIZE & STRETCH – KAITLYN – PHYSIO


INSTAGRAM VIDEOS 


  1. KAITLYN – PHYSIO – THORACIC SPINE MOBILITY – 1 . Mid Back Release
    1️⃣ Thoracic Extension w/ Foam Roller: Start at bottom of rib cage; work way up in segments, to middle of the scapula. 5-10x
    2️⃣ Thoracic Rotation + Mid-Back Stretch: All 4’s reach under with arm on short roller. 1-2 x 10
    3️⃣ Mid-Back/Rhomboid Release: Stand, back to wall, lacrosse ball sink into muscles b/n spine and scapula. Move arm across the body. 2-3 sets of 10
    4️⃣ Cat-Cows: Couple internal and external rotation of the shoulders. 2-3 x 10
  2. KAITLYN – PHYSIO – THORACIC SPINE MOBILITY – 2 . Mobilize your Spine
    1️⃣ Split Stance bent over Rotation: Lean on bar; arm is the driver of the movement; emphasize reaching all the way through; allow head to follow direction of arm
    2️⃣ Stick Rotation
    3️⃣ Cross Chop w/Walk: Connecting the t-spine rotation to walking. Your torso should always twist towards the front leg when walking, running, and sprinting
  3. KAITLYN – PHYSIO – THORACIC SPINE MOBILITY – 3 . How to Fix a Rounded Back
    1️⃣ Thoracic Extension w/ Foam Roller: Start at bottom of rib cage; work way up in segments, to middle of the scapula. 5-10x
    2️⃣ Cat-Camels/Cat-Cows: Couple internal and external rotation of the shoulders. 2-3 x 10
    3️⃣ Hip Hinge Barbell Assisted Thoracic Extension: Standing Bent over Cat Camel leaning on Bar

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