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Thoracic Spine Mobility.

November 10th, 2022 by

The thoracic spine is located below along your mid back and consists of 12 vertebrae. It’s attached to your rib cage. Mobilize your Thoracic spine to support movements for everything above and below it. It’s simply the link between your upper and lower body. 

The thoracic spine loves to extend and rotation. It also helps you take your arms overhead, reach out to an object behind you or help you take off your sweater coat. 

Tight thoracic compromise the movement of your shoulder and your hips & result in a rolled forward shoulder posture, poor alignment, and unbalanced load transfer through the whole body.

The focus during our Thoracic training is:

  • Think of a string hanging your head up as you twist your grow taller and resist any tendency to shift weight sideways.
  • Move from the waistline and articulate up the segment by segment finishing with the neck and head. 
  • Anchor your feet forward and square your hip to isolate movement through the Thoracic spine.

Exercises tips.

Always start your workout with spinal mobility in all directions

  • Use a foam roller in an incline position and extend your thoracic from neutral to extension
  • Progress to side bend – lateral flexion
  • Progress to spinal rotation 
  • Finish with flexion if you are arthritis and osteoarthritis free.

As a progression, you can repeat above in 4-point kneeling – Moving from neutral to extension- lateral flexion and rotation while the lower extremities stay stable.

Do you really have a strong core or just 6-packs?

June 6th, 2022 by

Do you really have a strong core of just 6-packs?

Your core Muscles is more than just your superficial 6-packs. It’s a corset of muscles that wrap you around. It’s layers of muscles that starts very deep toward your organs and continue to layer up to finish with the superficial muscles called your 6-packs. Building a strong core needs to start from the foundation of the building; the deep layers then continue to progress up.

Establishing a proper connection require association and disassociation of muscles. You start by firing each layer independently to feel it and strength it without compromise than progress to associate the muscles in harmony as team.

Your nervous system helps to establish a good communication between your brain and your muscles to recruit the muscles properly with adequate pace and range and transfer the force between the core and the rest of your body.

In other words, your core is your Powerhouse, it must be efficiently on during any movement to keep your spine in a safe place and absorb gravity load.

Let’s take a deep look into our Powerhouse:

The foundation of your house is the Transverse abdominal or the TA. It runs from the front of your last two rib horizontal and wrap you around like a belt attached to the fascia in our spine.

Multifidus muscles & erector Spinae small, tiny muscles running along your spine for its stability during movement

Pelvic floor is at the basement of your Powerhouse it helps your core and pelvis to remain stable. They always refer to it as the hammock.

The diaphragm is the roof of the building utilized for breathing. Breathing properly expanding ribs in 3-D dimension breath like an umbrella shape, facilitate a proper functioning of your diaphragm which is essential for core stability

Building up your core require a level of progression in all plans:

Plans:

Flexion & extension meaning; forward and back

Lateral flexion meaning side to side like lateral bend; windshield movement.

Oblique movement like spinal twist.

Progression:

Level 1: Prone- Supine- Side lying

Level 2: Four Point kneeling – Side plank – Plank prep – Kneeling

Level 3: Plank – Kneeling lunge – Side Plank – Standing

Strength

You can do each plan and level then  load it with Prop to add strength.