How To Improve Neck Mobility And Flexibility?
Have you been struggling with your overhead pressing lately? Are your mobility issues causing you to miss out on gains and reaching your fitness goals? Look no further, as we bring you the top five thoracic mobility drills that will help you improve your overhead pressing. Say hello to achieving greater mobility and better strength performances with these easy-to-do drills.
The Importance Of Thoracic Mobility
Before delving into the drills we have for you, it is essential to understand why thoracic mobility is so important to prevent missed gains. Your thoracic spine is responsible for your upper back movements and shoulder girdle. Any lack of mobility in this area could cause restrictions that lead to posture imbalances, the locking of shoulder blades, upper spine stiffness, and a weaker overhead press.
Thoracic spine mobility is crucial to allow for optimal overall movement patterns. It's not enough to focus on mobility in other areas such as your lower and upper body, as they rely heavily on a correctly functioning thoracic spine for proper alignment and function.
The Top Five Thoracic Mobility Drills
1. Quadruped Thoracic Rotation Exercise
The quadruped thoracic rotation exercise helps activate your thoracic spine muscles and mild muscular stretch. Get down on all fours, with your hands under your shoulders and knees under your hips. Place one hand behind your head and keep your elbows wide apart. Rotate your torso towards your arm with your fingers pointing towards the ceiling. Return to the starting position and repeat the move on the other side.
2. Upper Back Foam Rolling Exercise
The upper back foam rolling exercise helps mobilize your upper back muscles, working on those tight areas. Lie down with your back on the foam roller with your knees bent, feet resting on the floor, and fingertips behind your head. Roll the foam from the middle of your back up to the top, ensuring you do not roll the lumbar region of your spine.
3. Wall Slides Exercise
The wall slides exercise requires you to stand upright with your back pressed against the wall as you perform a basic shoulder press. Stand with your feet about six inches away from the wall, arms by your sides, and palms out. Slide your arms up the wall in an overhead pressing motion. Ensure your lower back and forearms maintain contact with the wall throughout the movement.
4. Prone Sphinx Exercise
The prone sphinx exercise requires you to begin by lying flat on your stomach on a mat or towel, with your head resting down and elbows bent on the mat at shoulder level. Keep your palms facing down on the mat and gently initiate a lift off your shoulders. At this point, engage your shoulder blades and use them to lift your head and chest off the mat slightly. It's an excellent exercise to help you strengthen your on-looking back muscles (erector spinae).
5. Lumbar Extension Exercise
The last exercise on this list is the lumbar extension exercise, which targets your lower thoracic region and done correctly also work on your lumbar spine. Begin by lying flat on your stomach with your arms resting by your sides. Slowly lift your chest off the floor, starting from your lower back and moving upwards. Pause for a second or so and move back down to the starting position.
Tips For Optimal Thoracic Mobility
Now that we have gone through the top five thoracic mobility drills, let's provide you with some tips for optimal thoracic mobility;
- Consistency is key, include thoracic mobility exercises into your workout routines consistently
- Stretch regularly before and after your workouts
- Avoid sticking to one exercise for too long, mix things up with different exercises
- Ensure proper form and technique when doing thoracic mobility exercises
- Stay hydrated, maintain a healthy diet, and keep your overall fitness in check
Frequently Asked Questions (FAQ)
Q. Is Thoracic Mobility Important?
A. Yes, thoracic mobility is essential to allow for optimal overall movement patterns.
Q. What Are The Benefits Of Thoracic Mobility?
A. Thoracic mobility can help prevent poor posture, shoulder injuries, and back pain throughout your workout routine.
Q. Can I Do Thoracic Mobility Drills Every Day?
A. Yes, you can do thoracic mobility drills every day, but we recommend you mix up your routine to prevent muscle fatigue and overuse.
Q. Are The Mobilization Techniques Safe?
A. Yes, the exercises are safe to perform, but it would be best to consult with your physician first, especially if you have any underlying back or joint issues.
Q. How Long Should I Hold Thoracic Mobility Stretches?
A. It would be best to hold thoracic mobility stretches for about 20-30 seconds.
Conclusion
To maximize your strength gains, it is essential to have proper thoracic mobility. Incorporate the above-given exercises into your workout routine for optimal results and stronger overhead presses. With consistency and proper form, these exercises can help you achieve a better range of motion, prevent injuries and imbalances, and allow you to be in control of your posture and overall fitness.
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