How are peanuts used in the thoracic spine?
The peanut is simply to masses that can sit each side of the spine. The cut out in the middle allows for the bony prominence of your spine to rest in the ‘gap’ without digging into you. The peanut in this video is simply two tennis balls masking taped together.
How do you increase mobility in the thoracic spine?
Below are a number of exercises that have proven effective in increasing thoracic extension and rotation.
- Thoracic Extension w/ Roller & Bar. This is a great drill to improve thoracic extension.
- Cat-Camel Drill.
- Deep Squat + Thoracic Rotation.
- Spiderman w/ Thoracic Rotation.
- Side-Lying Thoracic Windmill.
What are thoracic mobility exercises?
Great Thoracic Mobility Exercises
- FOAM ROLLER WITH OVERPRESSURE. This variation allows for an intense stretch on the thoracic spine when you anchor the upper body down by grabbing a weight.
- OVERHEAD OPENER.
- 9090 OVERHEAD RAISES.
- DOWN DOG.
- BENCH THORACIC SPINE.
- BEAR ROLLS.
How do you loosen a tight thoracic spine?
Spiderman with Thoracic Spine Rotation Starting Position: Begin in a plank position on your hands. Movement: Bring one foot up beside your hand, then rotate and reach for the ceiling with that same hand. Drop your hips slightly down towards the floor and hold this stretch for several seconds. Repeat on both sides.
How do you use a peanut Ball Roller?
Sit on the floor with one leg extended and the other knee bent. Place the Roller under the upper thigh of the extended leg, just below the hip. With the arms behind the body for support, pull through the arms and push through the bent leg to move the Roller towards the back of the knee.
Why is my thoracic spine tight?
The causes of thoracic spine syndrome can vary significantly. The most common reason is poor posture and not moving enough. Both of these are often caused by prolonged sitting at your desk with your back rounded, especially if your arms are stretched forward for things like computer work.
What is thoracic spine mobility?
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.
Why is my thoracic spine so tight?