Observe your form at the bottom position. Take a video of you performing the overhead squat from the side.
THORACIC MOBILITY EXERCISES FREE
If you’re in the gym, you can use the barbell (make sure it’s unloaded) but if you’re currently still working out from home, feel free to substitute the barbell with a pole or a broomstick. And the easiest way to do so is by performing an overhead squat. Sounds serious, doesn't it? But, of course, that's because it is – and you should test your thoracic mobility right now. And with less rib movement available, you’ll find it more challenging to meet your body's demands for oxygen in times of high exertion (i.e., you're just not able to breathe properly). But that can’t happen if your entire thoracic region is too stiff. See: normal breathing requires your ribs to lift to the sides – much like a bucket handle. Overhead lifting: Limited thoracic mobility decreases your range of shoulder movements, particularly elevation (e.g., on exercises like overhead press).īeyond issues with sports and lifting performance, emerging research even goes as far as to suggest that limited thoracic mobility could lead to a dysfunctional breathing pattern.Wide-grip placement on barbells with back squats: Decreased thoracic mobility can make it much harder for you to “get under the bar” with a suitable hand-width placement that maximizes strength on the lift (because the weight is now further in front of you).Thoracic rotation (i.e., twisting): This would be a problem if you take part in sports like golf, swimming, and tennis – among others.Limited thoracic mobility can then translate into issues with various movement mechanics: Meaning? You’ll find it increasingly challenging to “pull” your shoulders back into the optimal position, where they’re stacked vertically on top of your torso. What’s wrong with poor thoracic mobility? This perma-hunched-over posture can cause a weakening in the muscles of your upper back. Unless you’re mindful of maintaining proper posture 24/7, you’re probably slumping all over the place (i.e., on the couch, in front of the desk, on the dinner table). You may be thinking … “But I don’t have a problem with my thoracic mobility?” Well, we’re not trying to be rude here, but you’re more likely than not – just like so many of us who’re working a desk job – to have limited thoracic mobility. Thoracic mobility = “upper back mobility”. So, thoracic mobility basically refers to the available movement or motion of your upper back. And now, in English (we know, we know): in short, you can think of your thoracic spine as the "upper back". The thoracic spine is the middle section of the vertebra between your neck and the lower back. Thoracic mobility 101Ī little anatomy lesson.
THORACIC MOBILITY EXERCISES HOW TO
You’re going to find everything you need to know about thoracic mobility right here – from what it is to how to test your mobility in the region, and finally, to the best exercises to add to your routine if your mobility, well, sucks. Not entirely sure where that region is on your body? Don’t worry.
You’re about to learn another type of mobility work you should be adding to your training program: thoracic mobility.
If you’re a long-time reader of the GymStreak blog (hi, friend!), then you’d know the importance of both for optimal lifting technique and injury prevention ?īut the truth is that these aren’t the only areas you should be paying attention to.
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