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4 mobility exercises to save your shoulders



Manual therapists and athletes often blame shoulder pain and / or malfunction for a central cause. Common suspects include tight chest muscles or lats or weak rhomboids. From there, they focus exclusively on this single factor. Unfortunately, this problem may not be the problem or it may just be one of several factors at work.

One cause of shoulder problems is the thoracic spine, which consists of 12 vertebrae that lie below the cervical spine and above the cervical spine lumbar spine. With some detective work, many problems with shoulder mobility can actually be attributed to this portion of the spine, which may suffer from dysfunctions due to poor posture or muscle imbalance.

The aim of this article is to protect your shoulders do not suffer from problems with the mobility of the thoracic spine; and if so, to fix the problem.

How biomechanics of the spine connects with shoulder pain

The main functions of the thoracic spine are flexion (flexion) and extension (backward motion). Most people spend most of their day in flexion ̵

1; here at the table, with a rounded upper back. Since your ribs are connected to your thoracic vertebrae, chronic bending-related dysfunctions in this area eventually seep to the shoulder blades and then to the shoulders themselves.

  How biomechanics of the spine connects to shoulder pain

Since we are not To enhance the flexion in this way, we will try to break this pattern by making an extension with these drills.

If you are still sitting, you should turn your torso to both sides. Now you have fulfilled the other major function of the thoracic spine: the rotation. (The problems here often affect sportspeople who play sports – such as golf, volleyball, or baseball – with a strong emphasis on the thoracic rotation.)

There are interventions on the ribs in the anterior region of the sternum – essentially junctures. While the thorax is a rigid, protective structure, it must be able to move sufficiently to stretch the lungs during the breath. The insertion points also enable an integrated, global rotation of the hips, trunk, and shoulders. If you make sure that the thoracic spine is able to rotate properly, make sure you do not over-curl your shoulders.

Now that you've understood the issues, I'll give you some drills that will improve your thoracic spine mobility and thereby improve shoulder health and minimize injuries. The goal is functional, painless shoulders.

Thoracic Mobility Exercises to Support Shoulder Pain

I like to incorporate these drills on the workday:

Jordan Shallow's Thoracic Mobility Warm-up

Repeat 3 You increase weight every time Set fourfold.

Technique Tips

Foam Roller Extension

This helps with thorax extension. Place the foam roller behind you and perpendicular to your body. Lie down so that the foam roller sits directly on the top or the highest point of your mid-back. Keep your hips down and touch the floor. Raise your hands over your head and hold your ribs and chin while you sit back. This creates a pivot point directly at the top of your thoracic spine. The extension should come from the thoracic spine, NOT from the lumbar spine.

Dumbbell cover

This is another extension drill. Set up the tip of your thoracic spine on a bench edge. Put your feet in front of you with your hips floating above the floor as if you were just doing a hip lift. Grab one end of a dumbbell with both hands and place it over your head. Turn your shoulders outwards and make sure your elbows are trapped while lowering the barbell behind you. Feel how the weight pulls you far enough into the stretch while holding the chest down and not extending to the lumbar spine. Lift the dumbbell over your head again and repeat the procedure.

  Dumbbell cover

Insert the needle (with foam roller)

This is a rotary drill. Take a four-legged position and place the foam roller parallel to you on the outside of your body. Reach your hand opposite the foam roller under your chest and place it palm on the roll.

Reaching out to the palm of your hand, remember to lower your elbow while pushing out the roller. This leads to a rotation of the thoracic spine. Keep your knees and hips neutral – if they spin with you, it means that your lumbar spine is spinning too, which we do not want. Anchor a band to a rig or bank. Stretch the band in a half-kneeling position with the outer knee upwards and place it in the fold of the outer shoulder. Then stretch the band up and over your head so it rests on your traps. Go into a four-legged position and perform the same needle movement with the beaded shoulder reaching under your body to the anchor point of the band. Once you have gone as far as possible, you return the movement and open the chest in the opposite direction. Turn the thoracic spine as you guide your hand to the sky. Repeat this application.


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