Here is a comparison picture of my improvement in Thoracic Rotation over the last 2 months. It didn’t happen overnight and I couldn’t will it to happen. I actually had to do it EVERYDAY, 3×10 each side for 8 weeks.
Back at the beginning of the Whole Life Challenge. I encouraged EVERYONE to do this with me. Just by watching how most of you move, I hope that 80% of you took me up on that challenge and are experiencing huge mobility gains like me!
When your shoulders cave forward and your back rounds because you sit a desk all day. You need to be proactive with your back and shoulder mobility. You may not be in pain YET but ignoring this will cause long term back and shoulder problems. Specifically, Lack of Thoracic mobility. This will cause you to overextend your lower back putting unnecessary stress on your lumbar spine resulting in PAIN in your lower back. This is because when the Thoracic is immobile the surrounding joints above, (the cervical spine), shoulder girdle, and below (the lumbar spine). Must move more than designed to compensate for lack of ROM (Range of Motion). During a hard workout, have you ever felt like you feel like you can’t get enough air in your lungs? More than likely this is due to thoracic mobility too.
If you didn’t take me up on the challenge it’s never too late to start, here’s how.
Kneel on the floor, then sit your hips back towards your feet. Hinge forward until you can place your right elbow on the floor. Place your left hand on the back of your head, with your elbow bent. Keeping your hand in place, rotate your left elbow and shoulder toward the ceiling as far as you can, follow the elbow with your eyes. Hold for a second, and then rotate back down. That’s one rep. Do a total of 10 reps, and then repeat on the other side for a couple of sets.
Now get after it!