Technique Tuesday: midback rotational mobility and strength

September 11, 2018

 

Equipment: 

- Foam roller for under your knee (or a folded pillow)  

 

Purpose: 

- Improve midback mobility / range of motion when turning 

- Improve oblique strength 

- Improve your ability to rotate through normal spinal range of motion

 

Technique Tips:

Part 1) Rib Roll- you should feel a stretch through your midback 

- Make sure your hip does not rock back as you rotate through your midback --- keep your knee pressing down into the roller! 

- Hold for 2-3 full exhales and feel a stretch through your midback 

 

Part 2) Forearms and knees midback rotation- you should feel your core and obliques working

- Keep your core stiff the whole time 

- When you lift your hand up make sure your spine does not move and hips do not shift 

- As you rotate up towards the ceiling hips should not move at all

- Make sure you keep the ground pressed away with your arm ---- your goal is to rotate directly on-top of your bottom shoulder 

- Hold up for a full exhale

 

This exercise is GREAT for those who spend long hours sitting at a desk, golfers, and runners! If you have a significant difference on the left and right then you should do more reps on the more challenging side! 

 

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