Thoracic Mobility Drill Gone Bad (OOPS!)
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- Опубликовано: 15 окт 2024
- Fix your posture and build a ripped athletic body in 90 days
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Thoracic mobility and mobilization drills are not something you can afford to overlook, especially if you want to be able to keep your shoulders healthy while lifting overhead. You might be thinking how your back mobility matters when you’re performing overhead lifts? It is actually critical. In this video, I show you how in order to get your arms fully overhead to perform lifts like the overhead press, snatch and overhead squats, you will need full mobility of your t-spine.
Any lift or exercise that you perform overhead will require that your shoulders are mobile. Full shoulder mobility is required in order to get them flexed and elevated over your head 165 degrees. That said, in order to execute the exercises I named safely, you need to get your arms 180 degrees. This extra 15 degrees of range of motion is not going to come from your shoulder joint but rather from your thoracic spine.
Your thoracic spine has to be able to extend at least 15 degrees from neutral in order to achieve the mobility needed to safely lift overhead. The problem is, with the rampant bad posture that we battle because of all the time we spend on the computers, driving, etc we have to scratch and claw for every one of those degrees.
It is such a common problem for people to not be able to achieve the full thoracic mobility needed to lift overhead safely and therefore leads to many of the lifting injuries we see these days. This can be fixed however if you pay attention to the details and make sure you do your thoracic mobility drills correctly.
The first and most common method of achieving more extension and mobility in your thoracic spine is by using a foam roller. While this is good in theory, if you don’t do it correctly you are doing nothing but wasting time. You have to be sure that you aren’t blocking your t-spine with your scapula by paying attention to the position of the arms when you are doing the mobility drill. If your hands are resting behind your head then you can be sure that you aren’t getting much from the exercise.
You have to free up your thoracic spine by getting your shoulder blades out of the way. Do this by reaching your arms straight overhead and allowing them to protract or wrap around the front of your body. Next you have to be sure that your abs are not engaged. If they are, you will be blocking the ability of your spine to wrap around the foam roller and extend through the spine.
If you don’t have access to a foam roller, you can still mobilize your thoracic spine by doing the second exercise I show you here. This one has the added benefit of stretching out the lats as well (a known major contributor to shoulders that cannot be elevated overhead because of tightness and restrictions). Whichever you try, just be sure to focus on the intent of the drill and get that spine into extension.
If you want a complete program used by today’s top professional athletes that overlooks nothing and gets your body looking and feeling better than ever before, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on mobility drills and ways to increase shoulder mobility and spine mobility, be sure to subscribe to us here on youtube at / jdcav24
This is the first stretch that has helped me feel like I can stand up straight without feeling like I am forcing my shoulders back, instant relief. Thank you!!!!
Thank you, I just did these two and feel 80% of my shoulder pain is gone!
I love this guy. He actually seems really smart and not totally concerned with money. Get info and very consistent videos. Just hope you know you're doing everyone a really great service and you're changing people lives for the better even if just a little. Thanks dude you're appreciated
As a superhero in training, I can confirm that I never heard of thoracic mobility until now. Damn you, Jeff. Always 100 steps ahead of me.
+Heroic Concepts Jeff Cavalier. Just call him Goku.
I've been doing roller exercises like this for years and it has helped. But lately had an issue that just wouldn't work out. Of course, Jeff knows just how to make it work best! You are a miracle worker!
I'm a NASM Certified trainer looking to work in corrective exercise. Love your stuff
Jeff on the bench stretch. I found that a band around elbows while holding a straight bar in both hands helps as well... Not 100% know why but know the stretch does increase without reaching to far back.
Just what i needed. I have chronic pain in that area due to years of bad posture. Thank u Jeff
i'm no bodybuilder but I just found out about Jeff/Athlean-X today. As someone determined to correct their posture, I have stretched my way through a few videos now and I really enjoy them. Thanks Jeff!
Thank you for not only showing the exercises but the critical manner in which to perform the exercises! I have been foam rolling most of the time improperly while trying to target my thoracic spine. Now I know the proper method to make it effective. Knowledge is power! Truly thankful for your excellent tips & advice
Hey Jeff, been watching these videos for years and I truly appreciate these no bullshit mobility videos. Keep doing the great work.
Would love a video with a full stretchingroutine and another one with a full warming-up routine/dynamic stretches routine
I like these videos, Jeff. What about a complete stretching routine video. I know you preach doing static stretching routines before bed. What do you think about stretching immediately after your workout? Whether it's in the morning, the afternoon, or the evening. What kind of effects will it have at these different times of the day?
Yea I agree make a video for that ⬆️
yee
stretching after your workout is fine, just don't do it before or you'll be sorry.
mate i have been stretching before going to bed for about 3 months now, i started with 5 to 10 minute sessions now im doing 20 min stretching sessions and the results ive got are amazing. i focus on the hamstrings a lot and i am now able to do a toe touch, before i couldnt go past the knees. so my advice to you is stretch everyday before going to bed, you can do it also after workouts but never before, but if you are going to only stretch once, make it before bed. and also focus primarly on your tightest area.
+BF Dijidox I want to hear Jeffs opinion about stretching after workout too - I heard, that it can be bad to do it just after working out, and to wait at least 4 hours, becouse the muscles after workout are tired and won't like to stretch, and stretching just after workouts won't eliminate the trigger points in muscles and should been done at least 4 hours after training or later. I hope that he will make video bout that, it would be great.
another great video especially for someone who is lifting an object above their head as well as for one who sits at a desk
I do the second stretch whilst holding a stick between your hands to separate them. makes a huge difference
AMAZING. This helped release tension in the neck as well.
Your videos are amazing! I use them to blast through a 400 pound benchpress plateau when my shoulders started to feel weak and quick. What can you suggest for an 80-year-old female with psoriasis pain that causes spasming and difficulty breathing and severe pain? She’s had multiple nerve ablation’s and that has not worked. Thanks so much and keep on doing what you do so well!
One of my favorite Athlean-X videos so far. Great work, Jeff!
Thank you Jeff you’re the man. You’re a legend with the amount of detail you give. Godfather of PT
The goal when foam rolling the T-spine can be to increase extension. Also, sometimes (if you are protracting your scape enough), you will hear a "pop" or cavitation. This typically means that you had a facet joint or transverse process out of alignment. Unless you're a healthcare professional specifically looking for this dysfunction, don't try to recreate that pop. Stick with the basic mechanics of extension on the foam roller.
First assess if you need more thoracic extension or rotation. Do not attempt to increase extension if you already are in fixed extension (flat thoracic spine). Another note, don't use a foam roller for thoracic extension mobilization, rather use a pool noodle. The foam roller is too large and you want to focus on more segmental mobilization.
Great video again Jeff! Thank you !
Could you maybe do a video like "One day in the life of Jeff Cavaliere" ? Would be pretty interesting how a day would look like behind the scenes! Maybe when you are training someone or doing a video, doing your own workout etc. .
I guess many people may be interested in a video like this.
Anyway, keep on your great work with providing many many people with fantastic videos!
Greetings
MD-PersonalFitness
what is wrong with you man.just watch the video
Thanks Jeff, recently I have been putting my hands by my head when foam rolling but didn't realize I was blcking my thoracic from getting the full benefit. Thanks again man, keep up the good work!
You're literally the best youtube fitness guy. I've never even thought about getting a program but I think im going to buy yours.
Anything relating to hip/shoulder labrums will be great. I have tears in both...
You really helped my upper back with stretches! Now I need good lower back stretch. Please do full body stretch video! Thank you!!
do a full body mobility drill video
Please cover Thoracic Outlet syndrome exercises. I love your videos! Thanks!
Your videos about the rounded shoulders, tilted pelvis, stretching your back are absolutely amazing. If you only you had a more specific programme of exercise to buy to fix those conditions (I have both)!!!
In the first 3 minutes Jeff described 99% of the people in the gym who try to do foam rolling lol
Mario Tomic love you Maria turmeric
I hold the back of my head but I keep my elbows together
YES! Stretching and mobility videos! This is a fantastic addition to an already fantastic channel. I would love to see more stuff like this, Jeff.
Omg that stretch on the bench is incredible
I've watched a lot of videos on this, but as always, Jeff does it best.
Jeff, thank you so much for this information. I've been thrashing my shoulders, trying to get 180 degrees of flexion out of them. I thought I was inadequate, but what you say, that we get only 160 degrees of flexion and the rest comes from our thoracic spine extension takes a lot of pressure off my shoulders. Whew. Keep up the great videos.
How about gymnastics / yoga poses such as wheel pose? I know that stretches mostly the lumbar spine, but also the thoracic spine. Are poses such as wheel dangerous, in adult life, for those that have very high mobility (for instance former gymnasts)?
A lot of older but very fit women are following your channel. Could you please dedícate a few minutes to specifically address their unique issues?
Thanks a lot. I love the science behind each of your recommendations.
This videos about how to correct our posture are amazing and really helpful
Hey Jeff thanks for the advice you give us on your channel. It is really helpful. Could you do a video on a video on AB workouts for people with back injuries e.g Herniated disk injuries?
Nice video. Really appreciate all the areas that you know that can help treat and better mobility throughout the body to help with exercises that may be difficult for some
I still want that triceps non-responder vid jeff! >:( you cant make me forget with all of this complex mumbo jumbo.
I agree, I can't fully contract my left tricep after a cervical spine injury, would love to hear a video about that
this video helped me tremendously. foam rolling used to make things even worse and now i realized how wrong ive been doing it
Great to see prone and supine T-Spine mobility exercises in the same video. Thanks Jeff!
I'm not so sure about the second half of these exercises, specifically the second part of the second-half when flexing the lower lumbar.
That's an unnatural position for the spine to experience and is likely going to cause pain over time if repeated enough, although it may feel good at the time.
"Isolating and exercising the lower back muscles while performing therapeutic, back isolation, progressive resistance exercises actually amplifies back pain. To reduce pain, rotational torso motion must originate from the hips and shoulders and not come about through rotation and flexion of the spinal column."
-Stuart McGill
Back Mechanic
lumbar flexion is not bad for u unless you have a disc injury.
Great info on arm/shoulder position while foam rolling the thoracic, not seen that mentioned elsewhere. Good stuff
I did this followed by a back workout and my back is so sore the next day. Game changer
Nice work Jeff! If you get a chance, I'd like to see how to strengthen and/or condition peroneal tendonitis. I know you had the dorsiflexion video but would like to see how to improve the ankle strength with the peroneus longus. Thanks Jeff
The elbows on the bench seems to be replicating what a nice Nautilus Pullover does on every rep. Nice to offer an alternative for those without access. It also reminded me of an effective pre-exhaustion technique for the lats: After placing the elbows into the position that you have demonstrated, back off from a full stretch by about 10-15 degrees ROM. Then begin by performing a 10 seconds gentle isometric contraction, then ramp it up to full contraction for about 60 seconds total. Then, while the lats are still screaming, do a lat pulldown or torso-arm pulldown to exhaustion. Because of the inherent nature of losing your grip strength (weakest muscle being used on the pulldown) while performing pulldowns to failure, the pre-exhaustion to the lats only that occurs with the elbow/bench isometric press (forearms and biceps are resting during this pre-exhaustion exercise) allows the forearms and biceps to temporarily become stronger than the lats. This means that in a maximum effort, the forearms and biceps will outlast the lats, thus making deeper inroads towards lat development!
If you have a lat bar in your gym Jeff, maybe you could demonstrate this for your viewers emphasizing a transition of < 3 seconds since a muscle recovers up to 50% of its original strength in 3 seconds, which would make the lats the strongest link once again, which defeats the purpose.
Great info...thanks Jeff! Would really like to see a video on the correct form for recognizing and engaging lats - especially when attempting a pull-up or lat-bar pulldown - and how to make sure the biceps are not the main muscles being used.
I spent half of my day watching your videos
plz post a full body foam rolling safe routine .
I have had physiotherapy before now and been shown how to use the foam roller for tensions in the back caused by a dislodged rib from the sternum.
I just watched this video and it showed a quite different technique As soon as I lowered my pelvis and rolled over the top of my back with arms up like shown in this video I seem to have dislodged something on the other side now too!!!! and am now in a LOT of pain.. I would not recommend trying any of these foam roller exercises unless shown by an actual physician especially if you are aware of an actual problem you are trying to solve. It is a risky business.
I have had a problem with a dislodged rib ever since a rugby accident 7 years ago. It has never got better and I don't know if it ever will. I would not recommend trying this for yourself from just by watching a video. It is so easy to do more damage than good if you get the slightest movement wrong.
I like using a medicine ball better. A little more concentrated, targeted force. Feels great. Also, why no pelvic tilt of lumbar spine to create a straight spine and then lower the upper body over the foam roller while keeping the lumbar spine in pelvic tilt? Just curious if there's a problem with doing it that way.
Thanks for the tips on using the foam roller.
What I would really be interested in when it comes to the spine is specific excercises to overcome a light scoliosis.
Please do a video on neck pain and exercises for pain relief and stiffness for no more cracking.
Great stuff Geoff, keep it up. if you could do something on uneven shoulder muscle growth as my right front delt is much stronger (and bigger) then my left
great video, thanks for this! i am one of those who can only get to 165 degrees or so (cover my ear and then i start having to hyper extend my lumbar spine to get the bar over my foot) and I have been doing shoulder dis-locators religiously for a few weeks with no improvement. looking forward to giving this a try, all this time i was sure it was poor shoulder mobility but maybe it is yet another area where my mobility sucks.
hey Jeff thanks a lot for this video. I've had a foam roller for a bit and never was sure if I was rollin right! could you possibly due a couple more videos relating to mobility? cheers mate and thanks again
Great video. How long do I hold each stretch? 30 secs? I have riduclous back pain and am having incredible difficulty getting answers or fixes! 😎🇨🇦
Another key point to remember when using the foam roller for thoracic extension is not allowing your lumbar spine to arch.
The most valuable channel related to fitness. Thanks for all the info Jeff.
"That's exactly the opposite of what we need. We need to go backwards." - Jeff Cavalier, 2016
Hey Jeff, I have a question! Another channel that I watch posted a video saying that Chest Flys can be done safely if you choose a lighter weight and more importantly, pack the shoulders and scapula tight and back. I know you are a big advocate on packing the shoulders and maintaining good form, but is this true? I know that you refrain from Chest Flys because it's not worth the risk. Could we get your opinion and some more information
Perform them on the floor as he suggests
great video!! my posture is not very good after 28 years of dentistry! i practice yoga daily and that is whats keeping me from worstening. there are a lot of postures that i cannot do because i cannot fully raise my hands 180 degrees over my head. i'm about 15 degrees shy. how do we know what is shoulder and what is thoracic restrictions? i know can see i have some forward head posture and thoracic issues. tight lats and pecs as you mentioned in your other videos. thanks.
great video , for the second mobility exercise you showed , i do those with a stability ball with my arms extended out in the same position you. is this exercise a stretch or a contraction ? also could you please do a video on balancing your muscle groups and knowing which ones are naturally more dominant and how to tell when to work the opposite muscles of the dominant ones . thanks jeff keep up the good work!
My son has a right-sided trendelenburg gait. Any suggestions on exercises. So disappointed with local therapists and trainers. He is 6'1" and leans quite a bit. His hips really hurt. Your suggestions are truly appreciated.
PLEASE MORE MOBILITY VIDEOS I LOVE IT
love the video demoing the proper use of the roller
I do the first one a lot, but I like the hand position you said. I usually put them behind my head because I feel a lot of stress on my neck. I also like the second lat and thoracic stretch, I will try that today.
before this video title i was always like "what is a jurassic spine and why the hell do i have one?"
Fantastic video, Jeff. Thank you for sharing your knowledge with us. Consistently affecting all of our lives in a positive way.
Ugh guys that second exercise is genius. My thoracic was FROZEN. I COULDNT SQUEEZE A MUSCLE IN MY UPPER BACK. Took days to feel my shoulders again but then I found this excedcise and mannn do I feel between my shoulders now. Sore as hell too.
i tried this. so effective. thanks Jeff
NASMs SMR Thoracic Spine, is directly opposite of what you're saying haha. But your teachings, especially on stretching, is superior.
Hey John, I have tons of knots in my shoulder blades, shoulders and back. just wondering if it's bad to work out my back and shoulders with all these knots.
Enjoyed the vid and all other like it. When I was younger, I never did any of that stuff. Now, I am forced to do it and feel better because of it. Thanx!
Jeff, "hits all the points"....God Bless.
Hello Jeff, I've been watching your videos for a while now and I really like them! I have a condition called Pectus excavatum (sunken chest/ concave chest) and I think it would be really helpful if you could make a video about chest expansion exercises that help to push out the sternum. I'm sure it would be interesting for other people too! Anyways thanks for making those videos
I have it too. The only way to correct it is surgery. Either you do that or you learn to live it it.
I have the opposite Thing, pectus carinatum, I under stand you, it's not easy dealing with it.
+Ben Muir True, I am currently in the process of getting a nuss procedure. Still, I think that some exercises can prevent worsening or help the bone structure of the chest. Thanks for your thoughts!
+MHappadumila Indeed, sternum brother.
Thoracic Mobility Drill GONE SEXUAL
Joss Cooper didnt know i could hit a nerve so easily
Boogie Cousins L
Joss Cooper cry
Boogie Cousins another L
+Areté lmfao
Another good practice for rolling the upper back, is to place your hands on your ears, and bring your elbows together so they touch.
I just had a PT show me to roll on the roller with my hands clasped behind my head but keep my elbows together; I told him I saw a video where a guy "hugged" himself with his arms across his chest but he told me to do it his way. Now I see this way and it seems like what I was told was wrong?!
Problem for us who are seeking help is we could go to 15 different places and get told 15 different ways to do things, in hopes that we find someone who tells us the right way! I am going to try it this way and see how I feel.
So Jeff. I injured my left ribs in wrestling 10 years ago. They dislocated on the front of me sticking out about 4 inches popped them back in about 8 hours later. Doctors said “torn cartilage joint”. No broken ribs. Now 10 years later I’m having back pain right at the same level they attach but at my spine. Feels like pin point. I also have trouble turning in bed to the left. What can I do to fix this?
Couldn’t you still support your neck by cradling your head with your hands but instead of having your elbows flared out you actually pull them in towards each other and still have the same effect as arms straight up?
Please upload a video on Hack Squats. Proper form, back placement and effectiveness for QUADS compared to other squats as I feel it isolates my Quads a lot more than other squats
Do a face reveal at 2milion subs.
OK
Thank you..
Face reveal...is this something dirty?
It's a twitch.tv reference where some popular streamers who have never revealed their face. The joke is that you can obviously see Jeff so it's the irony of the whole statement of "Do a face reveal"
Derptrollz no shit sherlock
what about hanging from a pull-up bar for let's say 30 seconds? I think it's a good option too.
Great tip about stretching the lats
Is there a stretch routine that could be done every day that would mobilize every single part of the body? I'm very stiff and in a lot of pain from the t junction, the doctors think it's pinching a nerve. I know everything in your body is related to one another. I know the spine needs to be mobilized, my legs, my arms, my feet, my shoulders, ect.
If you don’t engage your abdominals though, isn’t the extension just coming from the lumbars and not the thoracics?
Jeff, I've got a question about reps and sets that I can't find am answer to; hoping you can do a quick video for it. I understand the difference in doing low reps with heavy weight and high reps with low weight, but if you use the same weight is it getter to do higher reps with less sets or lower reps for more sets. For example, if i can do 50 pushups to failure, is it better for me to do one set of 50 or 2 sets of 30?
Thanks Jeff I'm going to give these a go. Any chance you could make a video on wrist discomfort? When I do push ups or burpees etc my wrists get pretty sore, I'd like to strengthen them up and add flexibility. Especially as it's 11 11 11 today haha. Cheers.
Expelling all the air from the lungs I think is very important in these techniques especially with the roller, but it's difficult because you need to do it in a way where you maximize stretch on the abs. I suspect that a person who is not kyphotic will not feel this no matter how deep they breath out.
is this a good exercise for severe thoracic degenerative disc disease?👀
i did hedge trimming for months and focused on shoulder strength to increase stamina. As soon as i started stretching lats i went from fatigueing in 5 minutes to being able to charge through a full day.
increase mobility!!
Hey jeff, Can you please make a new updated meal plan for breakfast, lunch, supper, and snacks?
Jeff, any chance of a video on costochondritis
thanks coach you've taught me so much and helped me reach heights i never thought i could!
Can u go through total body myofascial release... foam rolling? I took a course on it a couple years ago, but a lot has changed. Thanks Jeff!!
Man this worked like magic for me !!thank you jeff ! ❤️
Great thing for your core, it's very relieving...
Can you talk about things to do/not to do for people with herniated disks? The lower ones specifically? Thanks!
thanks for this video i've had some issues with my thoracic spine your video was helpful