24 Mar Wall Angles Thoracic Spine Mobility Exercise
Mobility within the kinetic chain allows the athlete to perform athletic activities efficiently and with optimal levels of speed and power. Limitations in the mobility parameters of the kinetic chain can adversely affect the athlete, place undo levels of stress on the body, increase the potential for injury, and reduce performance.
Improves Your: Thoracic Spine Mobility
Target Area: Thoracic Spine
Why It’s Important: The thoracic spine is a section of the spine located between the shoulder blades. This segment of the spine is very mobile and largely involved in efficient rotation of the upper torso. Rotary and overhead throwing athletes require optimal levels of upper body rotation in order to perform the athletic actions within their sport efficiently.
The Common Problem: Limitations in thoracic spine mobility leads to inefficient movement patterns, recruitment of the lumbar spine, and potentially issues in the shoulder complex. All of which lead to higher potential for injury and less than optimal sports performance.
Solution: It is imperative for the rotary and overhead throwing athlete to implement modalities within their strength and conditioning programs to maintain and improve thoracic spine mobility. This can be achieved through a variety of corrective and dynamic mobility exercises.
- Stand upright next to a wall with the feet together, torso upright, and back pressed against the wall
- Press both forearms into the wall with the hands flat and the bent
- Position the elbows below the shoulders with the forearms angled outwards
- Extend the arms upward over the shoulder plane while keeping the hands and forearms in contact with the wall
- Extend the arms as straight as possible while keeping the forearms and hands in contact with the wall
- Return to the starting position and repeat for 10-15 repetitions
About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.