THORACIC – MOBILIZE & STRETCH – KAITLYN PHYSIO
INSTAGRAM VIDEOS
- 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-Camels: Couple internal and external rotation of the shoulders. 2-3 x 10 - Thoracic Spine Mobility – 2 . Mobilize your Spine
1️⃣ Split Stance bent over Rotation: Lean on bar; arm is driver of the movement; emphasize reaching all the way through; allow head to follow direction of arm
2️⃣ Rotation: using a foam roller behind the head
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 - 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: internal and external rotation of the shoulders during the movement. 2-3 x 10
3️⃣ Hip Hinge Thoracic Extension: Standing leaning on Bar
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