The thoracic spine consists of 12 vertebrate located between the seven cervical and five lumbar vertebrate. This region of the spine consists of a posterior curve in the spine and requires mobility for flexion, extension, lateral flexion and rotational movements of the torso. Therefore, the thoracic spine is meant to be mobile, while the lumbar spine is meant for stability.
Both active and sedentary lifestyles affect thoracic mobility, or lack thereof. When poor posture exists, kyphosis, which is an increased posterior thoracic curve, results in rounded shoulders, forward-head tilt and anterior tilt of the pelvis. Lack of mobility may result in pain, discomfort and compensation in the areas above or below the thoracic region.
It is common for people who are sedentary to use their lumbar spine for mobility, which may result in lower-back pain. In addition, shoulder and neck discomfort may occur from immobile thoracic spines, as the scapula may not glide properly and the rounded shoulders decrease the sub-acromial space, the place where impingement may occur. Thus, faulty movement patterns must be retrained so the spine and kinetic chain function properly.
Increased and properly functioning thoracic mobility results in better movement, during both activities of daily living and during athletic pursuits. This results in efficient movement, better motor control and less energy expenditure.
The following mobility exercises can be used in personal-training sessions or as part of a group exercise warm-up. The goal is open the interconnected musculature between the “hips and the pits,” with emphasis on thoracic movements. The arms and thoracic spine move in all three planes of motion, integrating coordination and movement patterns as well as promoting mobility of the thoracic spine and hips.
This series can be completed for a certain number of repetitions (10 to 12 on each side, for example) or for a certain amount of time (20 to 30 seconds on each side). You may also choose to complete this routine either by focusing on the right side of the body first and then switching to the left, or by alternating right and left.
Standing Reach and Pulls
Purpose: Lateral flexion
How to Perform: Step the right foot behind (about one stride length) and remain on the ball of the right foot (heel off the ground). Bend the right elbow to 90-degrees and keep the left arm straight, fingers pointing to the floor. Reach the right arm overhead while laterally flexing the spine (toward the left) to feel the length through the right side body. Continue this motion before switching to the left side.
Standing Rotation (Basic)
Purpose: Rotation with slight extension
The term ‘compression’ is thrown around rather loosely within this industry, but there are a handful of true compression-driven designers out there, with one of the foremost being Zoot. Accordingly, you’ll find that pieces like the Performance CompressrX Long-Sleeve Top uses compression that specifically targets the muscle groups used in endurance exercise. Zoot’s graduated compression ideology separates each group, or zone, of compression to stabilize the back and core areas. Effectively, this improves blood flow to the heart by accelerating circulation. These core principles encompass what Zoot calls its CRx designs. Maximizing circulation is vital to both long, top-output exertions and recovery. But, the field of muscle support is just as vital. Over a run or ride, muscles are constantly under assault from detrimental effects of road and impact vibrations. Over time, this variable causes major muscle fatigue. So, to minimize this effect, EnduraRx spandex and anatomic panels comfortably wrap your muscles and prevent them from countering vibration and aiding in the pinnacle of compression assistance. Ultimately, these materials and ideology equate to comfort, which is only further accentuated by the CompressrX’s soft-to-touch nylon face and SeamLink stitch construction. The ZOOT Performance CompressrX Long-Sleeve Top is available in the color Black and in six sizes from X-Small to X-Large.
Price: $ 21.32
Sold by TigerDirect
Skratch Labs Exercise Hydration Mix – 1lb Bag. For years pro’s have been substituting their sponsor’s drink mix with a concoction known within the peloton as Secret Drink Mix. Well, the secret is out, and that clandestine mix is called Skratch Labs Exercise Hydration Mix. It’s made with all natural everything and artificial nothing, packs a powerful electrolyte punch and is flavored with actual fruit. It’s the drink of champions. Literally.
List Price: $ 19.99
Price: $ 19.99
Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all. Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If you find […]
Exercise training for golf is what every golfer who is serious about improving their golf swing power and mechanics should be focusing on especially senior golfers in the “off-season” or winter months. If you’ve read any of my articles you’ll know where I’m coming from. “Your body dictates your golf swing!” “A broken body will […]
April 23, 2015 | Fitnovatives Blog Everyone can benefit from eating breakfast. From weight loss and muscle repair to improved mood and focus, a morning meal benefits your body. When you sleep, your metabolism slows down. Rather than go through the day with a sluggish metabolism, jump-start it with breakfast. Information from the […]
High-intensity interval training (HIIT) has become hugely popular thanks to real results in shorter periods of time and extensive benefits. With busy schedules the norm, it’s no wonder so many clients and potential clients are now seeking out these kinds of workouts. HIIT, which involves repeated sessions of relatively brief, intermittent exercise, […]