Are you working to maintain or improve your thoracic spine mobility?
I hope so. It seems with all the assessments that I do in my PT clinics and at IFAST, I’m seeing more and more mobility issues with the thoracic spine on my patients and clients.
Most of these people with limited thoracic spine mobility also present with either neck pain or shoulder pain. This isn’t really a big surprise as we’ve known for quite some time that reduced thoracic spine mobility limits scapular mobility which, in turn, limits shoulder and cervical range of motion. As these joints typically require a great deal of mobility for normal function, it’s common to see compensations that lead to pain and injury.
Mobilizing the thoracic spine with a foam roller has become quite common in fitness and sports training fields, and while this is a great contribution to improving mobility, even the foam roller has limitations. When mobilizing your thoracic spine, you need to mobilize not just in the sagittal plane with extension mobilizations. You also need to mobilize in rotation and sidebending to optimize mobility.
For those of you who are using the Assess and Correct program, you’ve already experienced the benefits of approaching thoracic spine mobility from multiple planes.
At IFAST, we’ll also reinforce thoracic spine mobility during horizontally loaded cable exercises, like horizontal pushes and pulls, as well as unilateral shoulder exercises such as PNF diagonals, and total body exercises like chops and lifts.
What else can you do to positively influence your thoracic spine mobility?
You need to reinforce it throughout the day. There’s a concept called competitive adaptation in fitness and rehab fields. Basically, it means that what you do most often or with the strongest stimulus will result in the greatest adaptation.
For instance, you’re most likely sitting in front of a computer as you read this. If you spend a great deal of time doing computer work or playing video games, break the postural cycle every 15 minutes by sitting up as tall as possible to reduce the slouching influence. Make sure you stand up and squeeze your buttocks together every 50 minutes or so. If you drive long distances on a regular basis, stop every hour to stand and stretch.
The real fix is a matter of breaking those patterns that negatively influence thoracic spine mobility and then doing enough progressive mobility work to assure optimal thoracic spine mobility.
Other Stuff…
Congratulations to Mike the Intern on the completion of his IFAST Internship and his graduation from Western Michigan.
My good friend and fitness director at Men’s Health Magazine has a brand new book combo out for Christmas.
The Men’s Health Big Book of Exercises
The Women’s Heatlh Big Book of Exercises
Order it now and you can have 619 new exercises for your best body in 2010. Oh, and you’ll also get some cool workouts from yours truly in there too.
Bill
Welcome to Friday…
If you missed it last night, Dr. Bret Hoffer and I did a great interview discussing all aspects of golf fitness. We talked for over an hour and covered some very important topics and shot down some common misbeliefs. Even if you missed it, you can still hear it as well as listen to seven other golf fitness pros HERE. For those that were on the call, I hope you took advantage of the special discounts.
My friend Rachel Cosgrove has a new book that became an instant best-seller. If you’re having trouble understanding why women have issues losing body fat, this is the book to get. You can get it at The Female Body Breakthrough. She’s also going to have a terrific coaching program to go with it, so make sure to sign-up.
Good luck to our guys from IFAST who are participating in the USAPL Monsters of the Midwest powerlifting meet this weekend. If you go to the website you can see one of our mascots, Kyle, pull an easy 500 pound deadlift at a bodyweight of 165.
Assess and Correct feedback is starting to roll in and it’s nothing short of spectacular. Don’t forget to check out the FAQ is you have questions about it.
Don’t forget to root for the Colts this Sunday as they take on the evil New England Patriots. It’s always a great game to watch.
Have a great weekend.
Bill
We’re already getting great feedback and questions regarding Assess and Correct, so I thought I’d start this week by answering a common question.
Q: Bill, I noticed that you, Mike, and Eric use the seated 90/90 position as part of one of your progressions in Assess and Correct. I read somewhere that some people had concerns about it irritating the posterior hip capsule. What’s your take on this?
There are some therapists and trainers that are concerned that the hip capsule can be stretched to often resulting in a “loose hip capsule” and hip joint instability. My response to this is that it’s possible but unlikely during intentional stretching activities.
If you consider the way capsular tissues adapt to stress in actually adding length, you need very long duration, low load forces applied repeatedly over a long period of time. Doing so results in what are called plastic adaptations. This means that the tissues adapt by adding true length to the collagen fibers that make up the capsule which is a relatively permanent adaptation.
Occasionally, we’ll have to use this type of stretching if we encounter a shortened capsule in the PT clinic or in the gym, but it is truly an exercise in self-discipline and determination as it is not very comfortable and may last up to 20 minutes at a time several times a day. Most plastic changes in the real world are a result of repetitive behaviors or postures that place tissues on stretch under low load conditions such as chronic postures or crossing your legs the same way for extended periods of time as many people do rather than the result of typical stretching protocols.
Considering the volume of total exercise, the protocols used in Assess and Correct, AND the way connective tissues adapt to stress, it’s doubtful that hip capsule will be overstretched. The exposures aren’t long enough to result in plastic capsular changes.
Bill
Warp Speed Fat Loss 2.0
You all know I’m a fan of Warp Speed Fat Loss…
Well, Fat Loss Jedi, Alwyn Cosgrove, has just released a new (read
‘revolutionary’) workout that you can download right now (at no
cost)
This program uses Alwyn’s new ‘4x Method’
Just a quick warning…
This workout is intense!
Give it a try this weekend. I’m told that there will be more info
on this ‘4x Method’ next week. You can get it here.
Golf Fitness
I’m going to be talking with Dr. Bret Hoffer as part of his “Golf Fitness Gurus-LIVE!”.
If you’ve got questions about what are really the most effective methods to improve your golf game, you’ll not want to miss it. I’ll be chatting with Bret on Thursday, November 5th at 9 p.m. EST.
Assess and Correct
Assess and Correct: Breaking Barriers to Unlock Performance has been out less than a week and the positive feedback has been terrific so far. Even before they’ve received their videos A & C users are remarking that the e-manuals and bonuses that you receive immediately make it the best training program they’ve ever purchased.
Keep in mind that the new-release discounted price will last through this weekend, and then it goes up to the regular price. Get it now.
Have a great weekend.
Bill
Yes, it’s finally here.
You can now get Assess and Correct: Breaking Barriers to Unlock Performance.
If you’re one of the many who’ve benefitted from Magnificent Mobility and Inside Out: The Ultimate Upper Body Warm-up, Assess and Correct will take your performance to the next level.
You’ll start by completing 27 self-assessments to identify your key weaknesses and mobility limitations. Based on the results of your self-assessment, you’ll select from 78 different exercises that will target and help eliminate these limitations that are preventing your personal best performance on the field or in the weight room.
We’ve also added some pretty solid bonuses including:
The Assess and Correct Assessment E-manual. This is the corresponding manual to DVD #1 that you can refer to regularly to keep your program focused on your needs.
The Assess and Correct E-manual. This is the corresponding manual to DVD #2 that includes photos and descriptions of each exercise that you can take to practice or the gym.
“The Great Eight Static Stretches” E-manual. These are our favorite 8 static stretches you can use daily to complement your Assess and Correct program.
The “Optimal Self Myofascial Release” E-manual. These are the same techniques we use with our athletes and clients to allow you to work on your own soft-tissue issues.
The “Warm-ups for Everybody” E-manual. This manual provides 38 different warm-up programs for 19 different sports and conditions.
Remember the special offer ends Sunday November 1st at midnight EST.
Head on over to www.AssessAndCorrect.com for a video intro and sample from the DVD.
Bill
