Wilderness Sports Conditioning
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Wilderness Sports Conditioning |
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More Training Info > Upper Torso Stretch and Thoracic Spine Mobilization Upper Torso Stretch and Thoracic Spine MobilizationThis torso stretch and thoracic spine mobilization exercise are ideal for anyone who spends a lot of time sitting (and who doesn't) and great for times when you've carried a pack, unevenly weighted bag, carry-on, or child for too long. The first is a static stretch you can perform at the end of a workout, whereas the thoracic spine mobilization exercise is one you can do in a dynamic warm-up increase range of motion in the shoulders, upper arms, neck, and upper thoracic vertebrae. While there are several variations on both, pictured below is the position we feel provides the most comfortable and most effective position for the deepest stretch. What You Need: Chair or bench; kneeling pad, mat, or doubled-up towel or blanket (for knee comfort)  How to Get into Position: Kneel in front of a chair or padded bench about 3 feet away from the bench so that your elbows and lowest portion of the upper arms can rest comfortably on the bench. Keeping your hips at right angles (i.e. directly above your knees), bend forward at the waist and place your elbows on the bench, just wider than shoulder width, with hands clasped together. Static Torso Stretch: Press your head and chest down toward the floor, maintaining neutral spine and feeling a comfortable lengthening through the shoulders, chest, triceps and lats. Hold 30 seconds then release. Include this at the end of any pack-carrying, cardio, or strength workout as part of your cool-down.  Mobilization Exercise: As part of a dynamic warm-up, press your head and chest down toward the floor with a slight arch in your back, hold 2-3 seconds and release. Repeat as many times as desired, gradually increasing range of motion, stretching into the areas that are tightest to you. Variations on a Theme: 1) Stand facing a wall and place elbows and forearms against the wall, then bend at the hips and press torso downward. 2) Stand facing a vertical pole (similar to Hug-a-Tree) and clasp it with both hands, then bend forward at the waist. Rotate the torso so that right shoulder dips toward the floor, repeat other direction. 3) Place hands (arms extended) on top of a stability ball that rests on a chair and like (1) above, bend at the hips and press downward through upper arms. |
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