If your posture isn’t perfect, don’t fall for the most popular exercises for thoracic mobility you find online. Watch this to learn what to do instead.
I see 3 exercises for thoracic mobility that are constantly prescribed as a way to fix hunchback. But these exercises just won’t cut it.
[1:11] First up is the Foam Roller Extension. Here you lay down over a foam roller, lean back to find some extension in the T-spine, then move to another segment and repeat.
[1:57] Second is the Four-Point Thoracic Opener. You come into a quadruped position, then take one hand behind your head. You reach that elbow up and out, then cross it under your body.
[2:16 ]Lastly there’s the Cobra Pose or McKenzie Extension. You lay on the floor and press your arms into the ground, straightening your arms and lifting your chest up.
It’s not that these thoracic spine mobility exercises are bad. But here’s the problem and here’s why these moves won’t fix your posture: these exercises are all passive.
They don’t involve ACTIVELY training your spinal extensor muscles.
Increasing strength, endurance, and control in these muscles - muscles that become weak and inhibited through time and poor postural habits - is absolutely required to create a lasting solution for hunchback.
Thankfully, I’ve got 2 great exercises that will help you actively restore proper posture.
First, check out my Thoracic Spine End Range Expansion Sequence - this exercise will help isolate and fire up your multifidi at individual levels.
The second exercise is the Extended Shoulder Crossover. This is a functional integration exercise that combines corrected posture with functional movements.
So skip over those 3 tired moves. Instead, try out these alternative exercises for thoracic mobility. You’ll build muscular strength and control and help fix that hunchback for good.
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