Working off of yesterdays post regarding thoracic spine (T/S) stability, here is a drill that may be beneficial to perform prior to the goblet squat in order to gain thoracic spine extension.
Excessive thoracic spine flexion (AKA excessive kyphosis) may contribute to issues both up the kinetic chain to the shoulders/neck or down the kinetic chain to your lower back. With a hunched over position that most of us remain in throughout the day, our joint/soft tissue often adapt to this flexed posture; limiting us from getting that 25 degrees of thoracic spine extension that is considered the norm. When someone lacks Thoracic spine extension, often times they will compensate with lumbar spine (lower back) extension. With repeated poor movement pattern of compensated lumbar spine extension, an individual may develop extension sensitive low back pain.
Here is shown a great way to focus on LOCKING out the lumbar spine while focusing on improving thoracic extension.
-In a sitting position, march your feet as close as you can towards your butt. This will allow you take up all the joint motion from your hip and lumbar spine.
-Perform a wall angel by placing your elbows and your wrists on the wall and slowly elevation your arms until you are fully overhead; descend and repeat for 10-15 repetitions.
-If you can not get into the starting position, just reach as far back as your mobility allows and attempt a wall angel.
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