The BEST Thoracic Mobility Routine | Ep 80 | Movement Fix Monday | Dr. Ryan DeBell
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- เผยแพร่เมื่อ 20 ก.ย. 2024
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-Overview: The Best Thoracic Mobility Routine-
This week on Movement Fix Monday I want to bring a lot of pieces together to make the best thoracic mobility routine.
I commonly show a certain way to tweak a lift or a way to think about movement or a specific drill.
What gets lost in doing that, though, is how do you bring a lot of those pieces together. How do you blend and incorporate everything?
What I wanted to do this week was show you how I combine multiple drills for the upper back aka thoracic spine into a routine. This could either be done as a daily routine if you need work in this area or it could be done for 5 minutes during your warm up before lifting.
-The Routine-
For 5 minutes, cycle through the following:
1. Roll out and mobilize the upper back on a foam roller
2. Cat/cow
3. Thoracic rotation drill
4. Band pull apart (need a band? Click here)
The reason I add in the band pull apart in what is seemingly a 'mobility flow' is because I want to increase upper back and posterior shoulder muscle activation and blood flow after having made the upper back easier to move.
Get things moving well, get muscles working, and go lift. That's a very basic model to follow. Can it be more complicated? Yes. Do I care to be more complicated? Not really, especially if making something more complicated doesn't change what I do.
I have a common saying I use when I teach workshops, which is, 'I only want to make something more complicated if it changes what I do. If it doesn't change what I do, it is wasted mental effort and I probably don't care'.
Rather than sit around and make things complicated, I would rather do what I would've been doing anyways and take action.
I hope you found this week's post helpful. Let me know in the comments, is it useful for you to see how the pieces come together and examples of how I would structure different things together?
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thats a great video. Not only great streches and mobilization techniques, but to lock the correct position by using the band, which sends a signal to the central nervous system about the correct position of the upper back and the muscles.
great point about the ribs flaring out! thanks
This is just what I needed to see! Thank you!
Thank you for the correction on the roller extensions. I've been doing them wrong for over a year now and wondering why I wasn't getting mobility in the thoracic spine. Total game changer. Thanks again!!!! :)
Another fantastic video
You deserve so many more subscribers
Fantastic video
The rotation exercise is new to me and I like it a lot! Rotation is my back's Achilles' heel...
Awesome video. Thank you for posting
This is awesome, learned some new tips! Could you do a video regarding the neck? I keep straining my neck when I lift and I'm not sure why. Especially when I do shoulders my neck muscles get so tense that I almost feel like I'm getting a headache at the base of my skull... I hope that made sense.
Thanks! On the foam roller, i cant get my low ribs to stay down. So my low back is doing the work instead. Have you any tips to solve this please? Many thanks, Colin.
thank you this really clarify things
Great job
Thank you!
Thank you Sir
Great video!!!!
Thank you! Glad you enjoyed it
smart Dr.
Would this routine work to decrease the tingling/pins and needles feeling that I get on top of my traps (usually left side) and the shooting/burning pain that flares up underneath my scapula (usually right side)?
This guys good
Great vid. How many times would you recommend doing this, particularly if working a desk job?
Could be done daily or several times a week
Do you have a recommended foam roller that we should get for these?
do you think the movement in the 1st pull of clean and and snatch where the knees goes really wide to shorten the bar path is unnatural human movement, does it puts a lot of stress on ligaments and tendons
The Movement Fix so when you are in a starting position and you move the barbell from the ground to your knees, thats the 1st pull of the snatch, my feet position is narrow so my knees track to the side away from my feet to short the bar path, Dmitry Klokov has the same 1st pull, I dont have any problem with my knees but I was wondering is that natural movement of the knee??
The Movement Fix do you have any advice on flexor digitorum longus pain when sprinting, I had that pain when I was a kid and now I got back to the training and the pain got back 10 years after, the pain is in a small area the size of a fingerprint and when I sprint it feels like someone is pinching me with the needle but as soon as I stop the pain goes away but my muscle feels stiff, same felling like you have a pump in your biceps or chest after hypertrophy training
Will this help with the front squat?
I did work on my thoracic spine mobility and the next day i was a bit sore is this normal
Yes, it's a good sign.
A little soreness is fine, if it's a lot then its probably not so good
I have a question, what if the lowest vertebraes of the Thoracic Spine just don't want to move and "un-fuse"? I have no tight muscles around that area at all and I'm kind of frustrated because those vertebraes (I think TH12 11 & 10) behave like a mini-Kyphosis and just won't move :[ my upper Thoracic Spine is very flat but it's very mobile. Is there any advanced method for the lower Thoracic Spine?
Max Pfeifer
Check out Athlean X
I think i have the same thing. Have you found anything that helps?
I have found this interesting guy Ido Portal and he talks about the benefits of hanging off a bar or a tree.. So, I'm doing his Hanging Challenge right now (a total of 7 minutes hanging each day) He also teaches how to use spinal waves... and much more... and that it's never too late to start a movement practice of his. He has alot of content and he seems very obsessed with movement in overall. And I will see what goes next if that doesn't do anything for me :]
@Athlean X I have seen Athlean X around alot but he seems too suspicious to me
Max Pfeifer thank you
i watched a video from this teenage girl contortionist but all i felt was the tension from my lower back..... thank you so much for this!!
Winona Daphne
100% agree
Pediatric kyphosis treatment???
too bad it's corssfit basic theoretical stuff, opening back , spine and shoulders i'm thinking more like full wheel
Is he a doctor or a model?
Absolutely useless video. I can't rotate my back like that. Because my Th1-12 are rotated!
Uh oh. Sorry to hear you cannot rotate!