Rotation Series Part 1 - Thoracic Rotation and Why You Need It
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- เผยแพร่เมื่อ 9 พ.ย. 2015
- To learn more about improving thoracic and lumbar rotation, visit www.movement-rx.com.
This is the first in a three part series on how limited rotation in the thoracic spine and/or hips can cause low back pain, impact your function, and impede on your performance in the gym. In this video, I am covering how limited thoracic rotation causes extra strain on the tissues of the low back. Because of basic spinal anatomy, about 60-70 degrees of rotation should occur at the thoracic spine while only 10-15 degrees at the lumbar spine. This is important because if someone does not have sufficient mobility in the thoracic spine then this can cause excessive movement at the lumbar spine which can then lead to instability at the low back. Mix this excessive movement with some poor mechanics and weakness with the deeper stabilizers of the spine and we have a recipe for disaster.
How to test thoracic rotation
What to look for: Imbalance right to left, extreme tightness on both sides, or pain with movement
On the floor
Seated
How to fix thoracic rotation
Complete 15-20 reps of each if you notice tightness or an imbalance right to left (focus on the more limited side)
Thoracic Warm-Ups before training or as part of your daily stretching routine
Chest opener
Quadruped rotation
Squat with rotation
If you notice a significant imbalance or tightness OR you are having discomfort/pain with these tests and exercises then contact us at the Movement Rx team and we would love to take care of getting you back on the right track!
Cheers to better movement!
Dr. C
www.movement-rx.com/rotation-s... - กีฬา
Excellent and accurate information. Very well presented.
Best of all, your message is coming from a place of higher performance not just rehabilitation (regression), so a lot more people are receptive to the information.
Also mad respect on them gains !
Good one!
This is Gold.
Better than most. Thanks.
excelente
gracias
awesome !
Many Thanks!!!
Yes!! Thanks for helping
Excellent, thank you. I'll be giving these a go. Would you advise these before training chest, back or lower body? Or all three?
Probably chest
I have Thoracic Rotation right side. is Thoracic Rotation to effect right foot?
the video is so useful but mam u shud have made Audio good
if i have to stick to one exercise, which one you suggest
i suggest devoting more time so you dont have to pick just one. your health shouldn't be an afterthought ya know.
Maybe just try them out and figure out which one suits you best? I tried the one on all four and wasn't sure if I've got the correct technique so I switched to the lying one and it's great (for me)
bre t Why the judgemental tone? Everyone has a different starting point, and doing SOMETHING for your body is better than doing NOTHING - biting off more than one can chew may deter a person rather than encourage