Have you ever complained about a "knot" in your back that won't go away?

 While releasing the area with a foam roller and/or

massage ball can be effective, it is also important to

mobilize the thoracic spine along with the ribs. This will

help promote more movement in the joints and help

decrease overall muscular tension in the back

THORACIC SPRINKLERS:

Sit on a chair or bench with the feet wider than shoulder

width apart. Place one in front of you and against the wall

with the opposite hand behind the neck. Rotate the body

away from the wall as far as possible and repeat.

2 THORACIC EXTENSIONS:

Place your hands shoulder width apart on a barbell or

wall. Walk your feet back as far as possible and round

your lower back (contract your glutes). Drop the chest as

far down as possible towards the ground.

3 WINDSHIELD WIPERS

Start by kneeling beside the wall with the hands on the

ground. Sit your hips backwards so that the buttocks

touch the heels. Draw a large circle with the arm against

the wall and repeat.

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