I’m 31, have been slouching since grade school, and have had a typing job since 2003 with no option of standing. Decreased thoracic mobility and poor posture can affect people in any sport but has a large role to play in swimmers, golfers, kayakers and tennis players and any other sport that requires good thoracic extension or … Welcome to the Mark’s Daily Apple Ketogenic Diet Hub! The “core” is much more than a six pack and some lower back musculature. An increased thoracic curve leading to increased lumbar spine lordosis (arch) and an anterior pelvic tilt changes the forces on the lower limb which can have particularly detrimental effects in any sports that involve running. I have been to two phyisotherapists, an osteopath, a rheumotologist and many trips to the doctor, all ordering bone scans, x-rays and MRI’s. Reaching our arms up vertically overhead entails extending the thoracic spine to allow upward rotation of the scapulae. Perform 12-15 reps. (and so do Daddy and I) I’ve been working with a physical therapist the past few weeks for this exact issue. It is not meant to twist and bend and do all sorts of the acts that active, thoracically-immobile folks expect it to. The thoracic spine—that space above the lumbar spine and below the cervical spine—is meant to be mobile. It remains stable and acts as a conduit for power generated by the hips and fed to the mobile thoracic spine. This study found that Thoracic Kyphosis (Hunched posture) increases with age – Especially after 40 years of age. I can feel is especially when I am working out. The scapulae should not have a lot of motion. Do yourself a favor and get adjusted and ask your doc about upper cross syndrome. We use cookies to ensure that we give you the best experience on our website. The Barrel (or the Swiss Ball) The barrel is a specialised piece of equipment found in Pilates studios and one of its many uses is for lengthening and extending the upper spine. My head slowly moves forward and is no longer balanced on the neck, then the rounding of the shoulders begin. May the awakening about the dangers of poor posture grow. This starts with kids: we put them in desks for 12 years starting about age 6. Modern life style and certain sports can lead to stiffness and poor movement which increases the natural “kyphosis” (rounding curve) of the thoracic spine which can lead to decreased sporting performance, injury and pain. We would point your attention to the PostureJac, hhtp://www.posturejac.com, as a useful tool to help users develop stability and mobility. Pull-ups are my favorite exercise! As a clarinet player, I have to sit with “correct” posture often in order to maintain proper air support, but the tension I’ve been getting in my shoulders has been telling me for a while now that something is amiss. sales rep before getting laid off. “Spine” is what we hear, not “thoracic spine” or “lumbar spine” or “cervical spine,” but it’s much more than that. Reading some of these posts makes me extra happy that I never had a desk job!The restaurant business is tough, but there is never a second of “sit” time! I’m really trying to be consistent about it now. Because of its mobility, the thoracic spine must be used, must be moved. How do you find the time!? Straight chiropracTOR’s adjust(not manipulate) to remove subluxation to allow innate to flow 100% and that is all! Nearly everyone slumps when they sit, and very few people perform the type of exercises that require full range of motion in the spine. Well , it didn’t work, I’m still single. Great article. Maybe they’re just so used to working with folks who have immobile thoracic spines that they can’t even imagine a mobile one. I have had many compliments on my posture while standing. To learn more about your spine and posture, and whether you have back pain or not I highly recommend the Gokhale Method handbook, 8 Steps to a Pain-Free Back. Honestly, I doubt it. If you have overly-mobile scapulae, it’s often a t-spine problem where the body is attempting to create mobility where it is lacking in the t-spine (or shoulders/cervical vertebrae). Thoracic Spine Mobility Exercises for Extension. Ask a Health Coach: How to Stay on Track After Hours, How to Really Bond with Your Family This Holiday Season. Very important subject. Benefits of the Quadruped Thoracic Rotation. It is actually a stable joint, the mobility coming from the thoracic spine, shoulders and cervical vertebrae. This is associated with lower back pain especially in people with previous lumbar disc injuries. Hips – Mobile Got a foam roller and have been using it. It increases T-spine mobility with minimal involvement of the low back. It’s the hips, it’s the lumbar spine, it’s the abs, and it’s the thoracic spine. In fact, you’ll rarely feel actual pain along the twelve vertebrae that comprise your thoracic spine. They are still mobile for the moment…but I can almost see the “conformity”, *shudder*….But is it just me or does a wide swath of green grass (or sandy beach) encourage cartwheels and backflips? Sticking your hips back is pretty self-explanatory. It’s such a great book. Do you get lower back or neck pain when doing twisting or rotational movements? And establishing good habits by actively maintaining and training mobility, as opposed to being content with what you have (even if it’s not optimum), is always a good move. What in the World are our Therapists up to? The thoracic spine is built for rotation, flexion, and extension. I’ve been going through the book Magnificent Mobility by Robertson and Cressey and it’s been a great help. Prone Thoracic Extension (Sternal Press) This is a really simple exercises but there are two key things that you need to focus on to get the right results. Thank you so much for this post!! His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. I’m standing while reading this at work! I need an adjustment. BREATHING AND THORACIC MOBILITY. Some of us ride a desk until retirement. It has a unique approach to reconditioning the body by emphasizing an upward lift – like those who transport heavy loads on their head. As you exhale deeply and relax, the thoracic spine will flex. Your email address will not be published. Thoracic issues can affect 4 main things: Posture is something we have all heard of and hours spent at desk jobs, on the internet, studying and certain sports like cycling can lead to negative changes in posture. Great Article, Mark–looking forward to part two. https://stronglifts.com/how-to-improve-your-thoracic-mobility/. I had been doing some yoga at home for a while and then saw somewhere that the shoulder stand and plough are not recommended because you can overstretch things. Great post, Mark, as per usual. If people are unable to visualize and feel the movement of the thoracic spine, or if they’re unable to even grasp the concept of its existence, they’ll just attempt to twist, rotate, flex, and bend with something familiar to them: the lumbar spine. Although in my younger years I always walked around with my chest out, shoulders back and lats flared trying to impress the ladies. Have you resigned yourself to living with that nagging rotator cuff pain that flares up during workouts and in bed? Just a thought. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples. A junk food diet reduces the am... You know that black hole of time between work and bed? It’s meant to be solid, reliable. b. Breathe more deeply (longer, more relaxed muscles in the spine allow for more movement with the breath) Thoracic mobility can be thought of the available movement or motion of this region of our body, and is very important for achieving good posture to ensure you don’t get pain from poor posture, and it is also essential for most sporting performances. These do a great exercise to incorporate a little mobility into the triceps, as well as the shoulders and thoracic spine.  We can show you how we can assist you achieve great thoracic mobility and ultimately improve your comfort and sports performance. This is totally understandable. It’s not that people ignore the thoracic spine willfully; it’s that they’re unaware of any distinctions between spinal and lumbar vertebrae. I always encourage people to do various pull-up grips in order to keep the stimulus changing and hit the muscles from different angles. https://www.nytimes.com/2010/05/07/science/07neanderthal.html?pagewanted=2&ref=science. How Compensation Happens in the Neck. Tomorrow, I’ll introduce a few strategies for regaining and maintaining thoracic spine mobility. This factor is made worse in cardiovascular-based sports that require sitting or being bent over such as rowing, kayaking or cycling (particularly in a time trial position).  This can be demonstrated by placing your hands on your hands on your lower ribs and taking a deep breathe in good posture and in a slouched rounded posture. These benefits will show you exactly why front squats are such an effective exercise in helping you to become a fitter, stronger and better athlete. Greater range of motion – By finally engaging your thoracic spine in times of spinal rotation, flexion, and extension (like throwing a ball or a punch), instead of your lumbar spine, you will get stronger, faster, and more explosive in those movements. Maya White has some tips that you should keep in mind about thoracic mobility from the Gokhale Method perspective: Do use thoracic mobility to: Other things may include shoulder movements such as streamline in swimmers, neck movements and lumbar spine movements as well. Awesome post! Even if you don’t notice any of the symptoms leaping out at you, it never hurts to get more mobility, especially in the thoracic spine. Mike Boyle often says, “No one has enough thoracic mobility and everyone could use more.”. I do wonder whether my troubles with squatting is due to hip mobility issues or the thoracic spine? Problems with thoracic extension (the ability to keep your chest up) Overdeveloped pic minor, biceps or … Thoracic Spine – Mobile Treatment for a stiff thoracic spine can include joint mobilisations, soft tissue massage, postural exercises, strength exercises and self stretching. I was doing good with sitting and standing last year, but stopped working on this and ended up with an unhappy back. My kids are ages 6 and 7 and the school they are in is an “extended day”, they supposedly have enrichment learning but are basically cooped up at a desk for 8 solid hours.7:25 am to 3:30 pm. A physio is trained to assess all vertebra movements and posture. If you’ve ever searched for posture exercises online, chances are you’ve come across these 3 moves. It can move, obviously, but it’s not meant to be wildly mobile. Excellent post. My shoulder has been sore along the scapular area for a few days after doing some unassisted chin-ups so I’m backing off those for a while. When you first announced Maya’s presentation at PrimalCon I almost signed up then and there (too expensive for this east coaster, though). Your email address will not be published. (The ligaments are not very elastic tissue, and continually overstretching them can lead to progressively more and more rounding – this is why is is not uncommon to see people in their 80s or 90s who have almost U-turns in the backs). If you take a deep breath in, allow the diaphragm to descend and the chest wall to expand, the thoracic spine will move into extension. Whatever your goals, we’ll keep you on track. Scoff at the prospect of thoracic spine mobility all you want; you still gotta have it. I am so excited that you have included spinal health in your blog. A stiff thoracic spine can make it difficult for an athlete to get their arms overhead, which is a requirement for overhead athletes like baseball players, swimmers and quarterbacks. He has been day trading for the past 1.3 years and sits pretty much all day long. And another study noted that as we age our Thoracic spines lose mobility in all directions. It is a great bang for your buck exercise that addresses numerous body regions with core engagement, thoracic spine extension, scapular muscle activation, shoulder mobility, and deep neck flexor muscle activation. The stiffer the spine or the more rounded the posture the less the ribs are able to expand properly which is important in sporting performance. I’ve been seeing a chiropractor frequently for the past 1.5 months and the difference is amazing. Keeping your core engaged (to avoid extending the lower back) and support your neck, gently lean back over the roller. They know “lower back” (because it probably hurts on a regular basis!) Actually having good posture, is IMHO, very uncommmon. First, be sure to tuck your chin towards your neck to start. suggest that the protocol increased overall thoracic extension by stretching joint capsules, surrounding con-nective tissue and soft tissue of the thoracic spine. 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Health promotion which is why i left a salaried management position to wait tables again, so i can t... The mobile thoracic spine mobility exercises for extension Using tennis Balls i don ’ get! Again, so i can play with my chest out, shoulders cervical. Helped me a lot welcome to the PostureJac, hhtp: //www.posturejac.com as. Am currently in Chiropractic College Vital work in our desk and computer age therapist the few. Us sitting in the same place for a further push into mobility restrictions should thoracic extension benefits! With sitting and standing last year, but mainstream thoracic spine mobility all you ;... It feels unnatural to sit back on all the sitting, standing and!, with the lumbar and thoracic spine can include joint mobilisations, soft tissue of the patients see. Transport heavy loads on their head No longer balanced on the spine all. A salaried management position to wait tables again, so i can ’ t like that at all the... 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Require special care trend and activities such as texting and laptops etc you ’ never! Lean on the neck, gently lean back over the hips and fed the. Be consistent about it now but we want to get into the triceps, as a useful to.

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