Thoracic Spine Mobility Tip

Moving better and getting stronger is rather contextual. For an average gym attendee it’s a clear message; “I want to lift heavier stuff” or “I want to carry out more complex movements”.

But, if you’re an individual with back pain (or any pain) at rest, whilst carrying out day-to-day activities or whilst trying to engage in exercise, the message is different. It becomes qualitative rather than quantitive. Working out hard or following the most advanced, cutting edge, progressive strength training plan is irrelevant at this stage.  Getting out of pain and discomfort is top priority.

Most of the general population will have some form of mobility issue. It could be as simple as a slightly stiff ankle or hip or shoulders none of which seriously affects the quality of life or it could be as impactful to cause pain and discomfort.

One area of mobility impairment I observe in the gym is thoracic spine mobility restrictions, or in simple terms, the limited range of movement of the upper body through rotation or side bending and also overhead reaching activities.

The thoracic spine (aka the T-spine) comprises the 12 vertebra that covers the shoulders to the waist, or the rib cage portion of the torso.

If the thoracic spine has restrictions, the lower backs lumbar spine will compensate and attempt to move more, not something it’s meant to do. This can often result in fatigue, pain and discomfort. Where I see the restrictions more often is at the top end, where the neck and shoulders take on more work and become stiff, tired and strained. Essentially when the upper torso doesn’t move well, the arms end up compensating and over-reach. There is indeed plenty of research that supports the theory that thoracic spine movement dysfunction is linked to pathologies and pain in the neck, shoulder, and elbow (Heneghan et al, 2017).

Thankfully there are systems in place to help rectify this the help of health practitioners and some trainers who may have qualifications in postural restoration – and positive outcomes can be quick. One study showed that after just three weeks of thoracic spine mobility and strength exercise practice, that participants improved movement competency, strength, posture and pain relief.

Today I’d like to share a couple of T-spine mobility drills we practice often but with a couple of tips added to help make the most of them. We are only human and oftentimes we’ll try to cheat, or get a bit complacent. My modified versions of two common drills have helped many clients actually get the benefit of the moves.

 

Have a go and see how you feel but naturally, of you’ve got pain, maybe go see your local physiotherapist for personalised guidance.

Jamie

Mobility Moves for Cyclists

Cycling can be a liberating experience. The wind through your hair, the freedom to roam the countryside and the unquestionably healthy exercise that it provides, makes it an easy addiction. However, nothing takes all the pros away like aches and pains.

Many cyclists will report how their best plans were irritated or cut short by back, knee or neck pain. 

Yes, cycling is great for you but let’s be honest, the cycling posture probably isn’t helping you.

In early 2018 I’ll be opening up sessions for cyclists who want to nip this irritation in the butt with a simple but effective program that targets both mobility and strength specific to what a cyclist needs.

Cycling will do wonders for your waist line and cardiovascular health but to get the most out of your time on the bike, keeping your body mobile, flexible and free from localised tension is vital. On top of that, developing crucial strengths will help you master your bike on the road and trails and help prevent fatigue.

In this first of two posts I am sharing my top THREE mobility moves to help cyclists stay ache free.

In a follow up post I’ll cover the essential top THREE strength moves. Yes, there are more than three mobility and strength activities to optimise your cycling time, but start with the basics.

 

 

A New Program for Cyclists

This post and the follow up are a brief glimpse of a new program for fellow cyclists that will be released in 2018.

I’ll be offering this as a 6 week program but for limited numbers of applicants as I want to offer a great service which can often be sacrificed with large numbers of participants.

If you are interested in getting stronger as a cyclist and want to work on eliminating the frustrating aches and pains that maybe keep you off the bike from time to time, get in touch below. You can use this form too to get put onto the early registration list… no commitment is required of course.

Oh, and wait, if you are not local to Albany Creek (Northern Brisbane suburb) I will also be putting together an online program will be nearly as good as the in-person program.

Interested? Send off the wee form below.