Thoracic Extension Fix | Movement Fix Monday | Week 8 | Dr. Ryan DeBell
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- Опубликовано: 21 фев 2015
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---Overview--
If there is one "key link" that I see affect more areas in your body than any other, it's the thoracic spine. A big missing component for most people is thoracic extension.
In this video and article, you will learn the right way to address your thoracic spine to improve extension. When you have enough thoracic spine extension, it helps to better position your neck, lower back, hips, and shoulder joints.
If thoracic spine extension is limited, it will create compensation in those other body areas, resulting in sub-optimal mechanics. It can lead to over-extension of the lumbar spine, which in turn creates anterior pelvic tilt. The anterior pelvic tilt would then change your hip joint mechanics.
The list goes on and on.
Get thoracic extension mobility and control and you will take a lot of stress off the other areas of your body.
--How Compensation Happens in the Neck--
Any time you move or ask your body to accomplish a task, your body will figure out a way to do it and it will usually take the path of least resistance.
For example, if the joints in your neck are mobile and the joints of your upper back are really stiff (comparatively) and I ask you to look up toward the ceiling, you are going to move primarily using the joints in your neck because there is less resistance and therefore it's easier.
For whatever reason (posture, habit, etc.) a lot of upper backs get stiff into extension. That will cause the areas above and below it to make up for motion that should be occurring there.
If someone has low back or neck pain, you can't neglect looking at the thoracic spine as a primary area that mobility is limited.
I see it time and time again with people who have neck pain. I check their neck range of motion into extension and they have NO contribution from their upper thoracic spine in that movement. They hinge completely in the middle of their neck (which is typically where disc herniations and degeneration is seen) and their upper back looks like a brick.
Why do disc herniations and degenerative changes primarily occur in the middle of the neck? They develop hypermobility there and get an overuse injury (disc herniation) and then their body compensates to stabilize it (bone spurs). That area is the victim and the thoracic spine is the criminal. The thoracic spine needs to contribute motion to the overall pattern.
--How Compensation Happens in the Low Back--
The same thing can be seen in the low back.
People will hyperextend or over-rotate in their lumbar spine if they don't get a good contribution from the thoracic spine. I see this a lot in people who say their back hurts when they lay on their back. If the curve of the thoracic spine can't extend relatively easily, the lumbar spine will get jammed into extension and that will be uncomfortable over time.
If the thoracic spine can change shape, less compensation in the lumbar spine is required.
--How the Shoulder Joint is Affected--
The shoulders are also involved with thoracic spine extension. The socket of the shoulder joint is located on the shoulder blade. The shoulder blade position is on the back of the rib cage. The rib cage plugs in to thoracic spine. If the thoracic spine can't extend, the orientation of the shoulder socket can't change to best accommodate overhead lifting.
Do you care about thoracic spine extension yet? I hope so. Do some people have plenty of thoracic spine extension? Yes. Everybody is different and needs different things. This is just one common pattern to look at. See the video for more details and strategies to fix it.
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Thank you for your informative video for my shoulder, cervical, and thoracic pain.
Very informative, sir. Thanks for taking the time to make this video.
Absolutely Awsome common sense approach. Doing this daily from now on. Thanks so much dude.
Man I love this channel
Thank you so much,this is so helpful and smartly done!you rule!
This is great! Everything you said makes a lot of sense. Thank you
Really appreciate you making this video!
so much value here, thank you man! I have rounded posture wich is causing me pain in the upper back, I am definitely going to adopt these technicques, you got a new subscriber! keep it up!
Great clear explanations, thanks! Just tried that on the foam roller too, can already feel a difference!
God bless you, sir! After almoust a year of useless mobilizations, I am able to work efficiently on my upper back. Also I understand the bracing pattern more and finally can perform push ups without pain and my right humerus popping out of the shoulder. Your "tight" hip flexor video helped a lot with my hips too.
I'm really glad there are people out there, that are not afraid to go into the details and explain things. Thank you, Dr. Ryan DeBell!
really helpful with the usage of the skeleton. Thanks!!!
really great advice - amazing
this is amazing!
Thanks for that!
You rock Dr Debell!!
Is it possible to get round back and lower back arch corrected after the spine is fixed ?
I like your manner of learning to us
Sir, please
videos on spine flexion and spine extension
and curve spine recovery exercises
thank you so much
Thank you, very helpful video. I wish I had realized to address my thoracic spine earlier, its stiff as a board.
Good stuff
Thank you!
This is wonderful! I am a Pilates teacher and I love taking your info to my clients. I have an older gentleman who is very head-forward. This is all perfect for him! Do you mind if I repost this to my studio Facebook page?
TheMovementFix Thanks!
how about putting the roller across mid shoulder blade area, supportting head while backbending, besides what you show here? Knees would be bent and feet flat on floor. Thanks!
effective
If you have something like straight back syndrome where your thoracic spine is straight like a rocket, too extended, and need more kyphosis in the thoracic area or flexion instead of extension associated with forward head going the other way, anterior pelvic tilt, and scapula winging due to straight back, what muscle groups should you work on first to fix these problems? Thanks
Can you do some cervical stuff for older peeps
Is this a styrofoam or a memory foam roll can you please let me know ill appreciate it
Can i refer you to a new directory for chiropractors to add your video? Can we also send you the link by email?
Everytime i try these exercises, my upper back feels so stiff and i get a shooting pain through the right of my chest 😧😧😧
i came here from guerillazen fitness.....great video
After just doing these exercises one time I can already tell that I will be able to correct my minor kyphosis if I continue these on a daily basis. Thank You!
Ryan Theriault update did you fix you kyposis?
I've been doing these extensions every morning and it's making a noticeable difference. I start out by stretching my neck, pecs, and lats, then do this, followed by some thoracic rotation exercises and some "wall sits" to build the postural strength in my upper back. Everything is feeling and looking better.
Whole thing takes about 20 minutes. I do it before my workout.
How much time did this takes and did you kyposis was ugly like mine cause mine is really bad cause I was always sitting on computer
Mine would be classified as mild by a doctor I'm sure. But I didn't like the look of it, and it was causing me back pain. I started to notice a difference after a week or two. and after a couple months It's not noticeable at all.
What if I have pain the thoracic spine?
Wow thanks for the quick reply. I will look into it
What if certain vertebra in thorax are stuck in extension & too flat. How do you fix that? I have tried everything. My whole spjne is contracted because of it.
Pls go see a good chiropractor, yr case is quite bad, stiftness of spine n muscles imbalance, u cant fix it yrself... It will become worse. Our spinal cord is very crusial. God bless u ✝️♥️♥️♥️
Work your core more learn to contract in and avoid sway back
Can also be because thorax want to compensate for hinged neck to straighten
I have this problem myself
@@pontussandberg9912 Dufficukt. I have ME/cfs si can’t do anything upright and spine so contracted can’t lie on my back. I also have a pelvic prolapse which excludes many core exercises.
Ignore this. 3:50 cat cow stretch correction
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