How To Improve Thoracic Spine Mobility For Better Posture And Breathing?
Have you been struggling to improve your overhead pressing? Do you find it difficult to lift weights above your head? Well, you're not alone. Many people face this issue and it is primarily due to a lack of thoracic mobility. This means that your thoracic spine, which is the middle part of your back, is not flexible enough to allow your shoulders to move freely. However, there's good news. There are several thoracic mobility drills that can help improve your overhead pressing.
Here are the top five thoracic mobility drills to help you out:
1. Thoracic Extension on Foam Roller
Start by lying on your back with a foam roller placed horizontally under your shoulder blades. Bend your knees and place your feet flat on the ground. Place your hands behind your head and slowly lower your head towards the ground, keeping your elbows close to your ears. Hold this position for a few seconds and then roll the foam roller slightly up towards your upper back. Repeat this movement for a few repetitions.
2. Quadruped Rotation
Start by getting on all fours, with your hands under your shoulders and your knees under your hips. Place one hand behind your head and point your elbow towards the ceiling. Slowly rotate your torso towards the arm that is raised, touching your elbow to the opposite arm. Hold this position for a few seconds and then return to the starting position. Repeat on both sides for a few repetitions.
3. Side Lying Thoracic Rotation
Start by lying on your side with your bottom arm extended out to the side and your top arm behind your head. Keep your knees bent and your feet together. Slowly rotate your top arm towards the ground, while keeping your knees and feet in the same position. Hold this position for a few seconds and then return to the starting position. Repeat on both sides for a few repetitions.
4. Rib Roll with Arm Sweep
Start by lying on your back with your arms extended out to the side. Bend your knees and place your feet flat on the ground. Lift your hips off the ground and slowly move them to one side, while keeping your shoulders flat on the ground. As you do this, sweep your top arm over your head towards the ground on the opposite side. Hold this position for a few seconds and then return to the starting position. Repeat on both sides for a few repetitions.
5. Wall Slides
Stand with your back against a wall and your feet shoulder-width apart. Place your hands on the wall about shoulder-height, with your elbows bent. Slowly slide your arms up the wall, keeping your elbows in contact with the wall. Once you reach the top of the movement, hold for a few seconds and then slowly lower your arms back down to the starting position. Repeat for a few repetitions.
Some Tips for Effective Thoracic Mobility Drills:
- Perform these drills consistently for noticeable results.
- Start with easier drills before moving onto more difficult ones.
- Do not force any movements as it can lead to injury.
- Always warm up before starting any flexibility training.
- Breathe deeply and slowly throughout each movement to maximize effectiveness.
Frequently Asked Questions:
Q: How often should I perform thoracic mobility drills?
A: It is recommended to perform these drills at least once a day, for a few minutes each time.
Q: Can I perform these drills if I have a back injury?
A: It is always best to consult with your doctor or physical therapist before starting any new exercises, especially if you have a back injury.
Q: Are these drills suitable for beginners?
A: Yes, these drills are suitable for beginners as well as experienced athletes. However, it is always best to start with easier drills and progress to more difficult ones over time.
Q: How long does it take to see results?
A: Results vary depending on the individual and how consistent they are with the drills. However, with consistent practice, results can usually be seen within a few weeks.
With these top five thoracic mobility drills, you can improve your overhead pressing and lift weights above your head with ease. Remember to perform these drills consistently and with proper form to maximize their effectiveness. Happy training!
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