✅Improve your Posture with a Puppy Pose🐶 This is one of those moves that can really help get your posture in check after long days of sitting. Creates extension in the T-Spine which is KEY! Make sure to give it a try!! -
1️⃣Start on all fours. Knees under hips, hands under shoulders.
2️⃣Walk your hands out in front of you while keeping the knees under the hips.
3️⃣Place your forehead on the floor.
4️⃣Drop chest to the ground.
Well my follow up x-rays with the orthopaedic surgeon were rescheduled today due to emergency surgery. I was bummed for a moment and then remembered that it must be for a reason. Spent the day exploring #therealflorida with some great people. Remain grateful!
Thoracic spine 🔑
The thoracic spine and its ability to stay an extended position while maintaining a braced core, is key to shoulder health and optimal pressing! Most tradition t-spine mobility work is a waste of time though.
Your t-spine runs roughly the length of the rib cage. The thoracic spine naturally displays a small amount of flexion. Most people display more flexion of the t-spine due postural issues. Sitting too much, too many push exercises, improper core control, etc. An overly rounded thoracic spine by itself is not inherently bad or unhealthy but it will produce suboptimal performance!
Most t-spine mobility focuses on extension over a foam roller which isn’t bad to teach the spine how to move into extension. However, if you just flex and extend over a foam roller or peanut a couple times you aren’t teaching the body to maintain its flexed t-spine as the scapula move.
Here are 4 drills that force extension of the t-spine through manual assistance I.e. something physically pressing into the t-spine forcing it to extend. From this extended position various scapular movements are made, forcing the body to stabilize in a position of thoracic extension while the scapula are moving and the core is braced! Much more productive use of time.
Make sure to keep the low back tight glutes engaged. Ribcage and belly expand on breath in. Don’t let the ribs flair up.
Try a couple of these out before pressing or doing pull-ups and feel the difference in your movement patterns👌
3 4217 April, 2019
♦️ #RecoveryWednesday !♦️
T-spine mobility ->
An optimal thoracic spine mobility is very important for functional movement.
The lack of mobility through the thoracic spine may lead to injuries involving the shoulder and neck, as well as having an increased prevalence of low back pain.
Try these 4 drills that will help you increase the mobility in the thoracic spine 💪🏻 #recoverywednesday#recovery#thoracicspine#mobility#drills#foamroller
1 2217 April, 2019
Heart Openers ❤️
Dancing (not sure what to name this). I’d consider this a heart opener, for me lots of coordination as well. If you’ve seen me dance you know I’m no Patrick Swayze, I am very uncoordinated, I just try a lot. If I can do it YOU definitely can. These get you sweaty and warm, and you feel a sensation of looseness and relaxation during/after. Very hard to explain how good these feel. Some exercises are just therapeutic to the body. I believe all forms of dance are therapeutic except when taken to the extreme/limits of the human body. As with most sports as you near the genetic limitations health tends to deteriorate. Anyway these are fun and a great skill/drill! Thanks @muhammedkaltuk for the help!
Camel Rotations - Great for getting some extension of the spine, I’d advise a warm up of cat cows/reverse planks/spinal warmup/ or do the aforementioned exercise before beginning. @rootsfit learned me these :)
Single arm reverse plank - great progression to get into the camel rotations or just doing some reps of these. Really focus on pushing the floor away as far as possible with the posted hand and bringing the chest to the ceiling while performing especially since we are focused on ❤️ openers in this post. 60 seconds is good for a few sets, alternating arms, static holds, mix it up! Also great for strengthening your posting hand for bjj players, and I used the position today after falling on my skateboard 😂. Be strong in all ranges of motion. Range of motion is king 👑
Life update: still recovering from this sickness flu euro daycare plague that got all of us, drink your fluids if you’re sick. And baby Maxwell is getting better also, slow but sure. He always makes me smile 😊 even on hard heart openers days.
In this picture, Jess, our Chiropractic Assistant and Licensed Massage Therapist is executing a technique to help strip and release tight erector muscles. By adding the stretch seen here, a child’s pose with one arm looped under the other, this allows the deep erector muscles to be stretched while providing manual therapy to break up myofascial trigger points. The erector spinae muscles run vertically up each side of the vertebral column and commonly will spasm in response to improper core stability and movement patterns. Have you had your erector spinae muscles massaged in this stretch and how did you feel after?
🔧𝙈𝙄𝘿𝙒𝙀𝙀𝙆 𝙈𝙊𝘽𝙄𝙇𝙄𝙏𝙔 🔧
Moving your body every day should not be a challenge.
Here are a few mobility exercises which I have asked my client Nick to work on daily - targeting the spine, hips and ankles.
Nick works long hours and has a lengthy commute but is aiming to get these done every single day to help him move better. With some consistent work we can then push him that bit harder and help him achieve the aesthetic results he’s looking for.
This is not mobility work for the sake of it. This is client-specific mobility to help Nick move & feel better, although plenty of us could do with working on the same areas more often!
Spending each day feeling aches, pains or restricted in how you can move should not be accepted as the norm.
Start moving better! DM with any questions.👊
5 16817 April, 2019
"Wow, this chair really works!"
That's the response we keep getting at events and offices around South Florida when allowing people to try out NuChair. It works as well as a standing desk, without the downside of strain and pressure on your hips, knees, ankles, and feet.
NuChair relieves back pain, sciatica, lumbar compression, and a host of other health-related issues, while you sit. Visit us at www.NuChair.com and get ready for upcoming crowdfunding.
🎯 ASENNETTA ilman tekosyitä! 🚀🙌 78 vuotias V-P kävi ensimmäisen kerran hoidossa noin puolitoista viikkoa sitten. 16.4 ennen hoidon aloitusta asiakas kertoi edellisen kerran auttavan niin paljon, että ongelmallinen lonkan liikkuvuus oli parantunut lähes kivuttomaksi ja alaselän "kömpelyyden tunne" (liikerajoite) parantunut. Nyt hoitoa jatkettiin hiukan samalla kaavalla ja toivotaan jatkoon että saataisiin ongelmat hälvenemään kokonaan. Hoitoa edesauttaa asiakkaan aktiivinen liikkuminen, jonka takia esim. vahvistavia liikkeitä onkin kiva ja helppo neuvoa kun tietää että ne tulee tehtyä. Motivaatiota tältä mieheltä ei puutu, ja asenne kaikkeen on ihan huippu! 🙏
Last week we talked about how important thoracic spine mobility is for shoulder health. Here’s a simple thoracic spine mobility exercise you can try using a foam roller. 👍
⭐️Place foam roller horizontally across your back around the level of the bottom of your shoulder blades.
⭐️Keep knees bent.
⭐️Hands behind head to support the neck
⭐️Slowly extend backwards over the roll breathing out as you do so. Repeat gently a few times or until you feel that segment is moving nicely.
⭐️Move up segment by segment until the base of your neck.
Note: This is a great technique for improving joint mobility in the thoracic spine. There are other techniques that better target muscular mobility. If you have any sharp pain performing this technique, please stop immediately. If you have any questions, shoot us a message, or ask a physiotherapist! 🙋♀️🙋🏽♂️
3 3616 April, 2019
Great post shared by @thewrightphysio on keeping the thoracic spine mobile!! Posted @withrepost • @thewrightphysio The thoracic spine plays a key role in keeping the shoulders and lumbar spine working properly- and it likes to be mobile ✔️
"Forward head" is a static postural impairment that forces the head forward of the midline. This can lead to other impairments including: ☠ rounded shoulders
☠ posterior pelvic tilt
☠ hip pain
☠ knee pain
By statically using a foam roller on the thoracic spine, the musculature surrounding the thoracic spine can relax, allowing your shoulders and head to return to neutral positioning. .
⚠️ Do not position your foam roller on your floating ribs. This can result in fracture!
4 3216 April, 2019
#TuesdayTip with Coach Meg!
Use the wall to improve your overhead pattern by targeting your shoulder & thoracic spine mobility. Push through your hands and sink you chest. Stay relaxed and work on improving your end range!
Front Foot Elevated Piriformis Stretch
The piriformis muscles act as hip rotators ⚙️ in very much the same way as your glutes do 🍑 BUT if those glutes are underactive or you over pronate your feet 👣 it can seriously overload the smaller piriformis creating stiffness in your hips and lower back 😭
DID YOU KNOW 💡 the sciatic nerve runs through the piriformis in approx 20% of people, so when this muscle becomes tight it can restrict the nerve and can give very similar pain to sciatica!⚡️👀
I help people get stronger, out of pain and moving better so they can live their life to the fullest! 🕺🏃🏻♀️⛹🏻♂️🏂🏌🏻♂️
Hit SAVE ⬆️ and use this as part of your daily body maintenance or TAG someone who has stiff hips‼️
Three things to focus on;
✅ Aim to keep the thigh bone (femur) straight out in front of your torso 🦴
✅ Keep your front knee at a 90 degree angle 📐
✅ Don’t allow the spine to become rounded as you hinge forwards from the hips 👍🏻
🌐 Want to learn even more? At NW Personal Training we offer bespoke Online Coaching straight to your phone! Interested? Send me a DM or hit the link in my Bio and we’ll get you started on your fitness journey where you’ll learn to MOVE BETTER and feel the best version of YOU! 🌐
Three functions of the spine.
1. Protect the spinal cord, nerve roots and several of the body’s internal organs.
2. Provide structural support and balance to maintain an upright posture.
3. Enable flexible motion.
[ SHOULDER PAIN ]
Let's talk about the shoulder.
Sometimes shoulder pain ain't coming from your shoulder. (That said; sometimes, it is)
Perhaps that limited t-spine extension is making it hard to get to end range on an OHP. Or maybe that lack of t-spine rotation is making it difficult to get a full swing on your golf club. Or maybe you could just use more dynamic shoulder strength in your program.
All of the above are possible, but don't take that a specific need for you.
How would you know what you specifically need?
Get your self assessed by a professional. (are you tired of hearing me say that yet?) Some of these exercises are admitted more on the "cool lookin' IG exercise that may not apply to your normal every day gen pop" spectrum. But intelligent minds can understand and pick out the theory in order to modify the execution.
Presented above are seven different variations of movements that target thoracic rotation, but how do you know which one to choose?
If you just want to get moving and perhaps don’t have a specific goal, it might not actually matter. However, if you’re trying to address a certain injury or deficit, then exercise selection might be crucial.
Let’s take the arm across the chest for example. This may be a useful strategy for you to work on thoracic extension and rotation while in the early phases after a shoulder surgery. Or, maybe your shoulder is irritable with internal or external rotation, but this is your favorite way to loosen up your midback after a long day of work.
The fifth video demonstrates how you can work on thoracic rotation while working your ulnar nerve glides. Nerve mobility is usually thought of being done in a very particular way, but it’s only limited by your creativity.
The last two videos show how you might modify the movement if the person has ankle, knee, or wrist pain. These are all important considerations.
After you finish watching all of the videos, how do you think each one can apply in different situations?
Which one is your favorite?