Active Thoracic Mobilization
Here’s a great “big bang” active thoracic mobilization. I’d seen it done with the shoulder in internal rotation, but those that are prone to shoulder impingement couldn’t tolerate it.
So we tweaked it a bit. You’ll see that Mark brings his fingertips together and actually pushes the shoulders into external rotation. This small modification relieves the sensation of impingement and makes it an even better mobilization. Stiff internal rotators like subscapularis, pecs, and lats are put on a more effective stretch, AND you’ll be able to drive the scapula into posterior tilt to help with the thoracic extension.
Because it’s an active mobilization, the thoracic extensors are working to balance the stiffness of the anterior trunk. If you’ve got athletes with a lot of anterior stiffness as a result of “crunch happy” school-based training programs, try this out.
Here’s how you do it:
1. Sit on a low bench in front of the wall
2. Place your elbows on the wall and the hands, palms facing, behind the head. Pushing the hands apart with the fingertips will increase the external rotation
3. Using the wall with an assist, actively extend the thoracic spine and pull the elbows up and back.
4. Exhale as you extend to protect against lumbar extension compensation.
5. Hold the extension for 3-5 seconds and release.
6. Repeat for 5-10 reps every few hours.
If you need more great mobilizations and corrective exercises, pick up a copy of Assess and Correct.
Have a great weekend!
Bill
Bill this is a great move… Do you recommend or find athletes creeeping their elbows upward every 2 or 3 reps ? It felt to me like it sort of happened naturally but really felt great to keep the mobility moving up the spine….this is a great movement. Thanks!
jd
Correct. As you overcome the stiffness, take up the slack by adjusting the elbows.
Bill,
I can definitely understand the advice about exhaling to guard against a lumbar hyperextension compensation, but once the client knows what it feels like to not go into lumbar hyperextension, can you inhale upon the extension? I ask this because it feels more natural to inhale upon thoracic extension (or maybe that’s just me, hah, hah).
I think trying to do it while inhaling makes it much more difficult. That said, you have the freedom to do as you choose.
great stuff. frees the shoulders right up! thanks again.
Great post Bill. I’ll be adding this one into the mix.