The Best Stretch for T-Spine Rotation - Stick Mobility Exercise
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- Опубликовано: 4 мар 2019
- This is the best stretch for T-spine rotation. It accesses a deeper range of motion through the upper torso and the thoracic spine. By kneeling on both knees, the hips are blocked from movement, which allows for true T-spine movement as you are rotating your body. A single stick, either a 4 or 5-footer depending on your height, and a slider are used in this stretch.
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Stick Mobility is a training system that improves your mobility, stability, and strength.
The exercises combine joint mobilization, strength training, and deep fascial stretching to increase athletic performance, reduce the risk of injury, and speed recovery after exercise.
The system uses the Mobility Stick as a simple tool to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement. It provides kinesthetic and visual feedback to users and coaches. The Mobility Stick is made with a custom blend of materials designed to achieve the balance of flexibility, strength, and grip needed for the full range of Stick Mobility exercises.
The exercises are based on the scientific principles of:
- Leverage
- Stability
- Feedback
- Irradiation
- Isometrics
- Coordination
To learn more about the program, find classes, workshops, certification courses, and to buy Mobility Sticks check out: www.stickmobility.com
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Get your flexibility back and prevent injuries with Stick Mobility: stickmobility.com/
This is one of the best stretches I’ve felt in my entire life! Thank you 🙏
Looks amazing, I'll try it for sure💪🏽
amazing! ty
Love it thnx for showing. Watching from NYC, USA
This is great. I'm going to do this. And I'm going to give you credit.
Love this one!
Good job 🌹
Love itt
Love it! Thanx for sharing!
You're so welcome! Thanks for watching!
love this!
SO glad you like it! 🥢🔥🔥
Love it! Thanks for sharing it :)
You're welcome Camilla! Happy you liked it!
Wow !! This channel is pure gold since I practise with you I feel that I breathe better stretch better ❤❤❤❤❤love you guys for sharing.
Love from France
Merci beaucoup Karen! Very happy to hear the exercises are helpful for you! Great work putting in the effort! 💪❤️🥢
Ohhh how nice
Solid drill for sure! 🥢💪
👍🏾
Love it...are the hips going back as he rotates?
Thank u
The hips do slightly go back as he hinges. After the hinge and during rotation, the hips should remain stable and in position.
This is a really nice one. Quick question, do you pull your arms apart or you try to squeeze them together in this particular movement?
The initial goal is to keep the arms stable. Pushing/pulling the arms would add some difficulty and activate more muscles, but the focus in this drill is on t-spine mobility first 😃
Use stick or other stick claer
Do you have moves to open the chest / upper arm/ shoulder as I was very tight in that area as I stretched. This was amazing . Thanks, fiona
Absolutely. One of the most popular drills that targets just that is the ninja flow... Otherwise you can try this playlist for upper body exercises: ruclips.net/p/PLKmUpkPV9Rcf1rNLGkb8LKJRe63ZKiSXK
U Fanny man ,that's great but for people who all ready have flexibility but for avarage guy oh boy ,any way great video
Thanks Sam! 🙌 You can ease into this one for sure; take it slow and get deeper over time!
Hi, with this exercise. I'm feeling it a ton in my lats. I was assuming that's the point, but just wanted to confirm if that's a spot I should be feeling this stretch
Hi Adam, you may feel this stretch in the lats somewhat. If there is a lot of discomfort or any pain, that's definitely not what you should feel. Most of the rotation should be felt in the torso. You can try narrowing your grip (bringing your hands a little closer together) and not getting as deep into the stretch. Hopefully this helps clear things up 😃
Is he using the 5 footer? I have the 4 and 6. The 4 is too small I think for me to do this. The 6 is big but doable. Guess I’ll use the 6.
Hey Taz, this is the 5-foot stick here.
It 's hard to find a 'slider'.
You should be able to find them at most sporting goods/fitness stores and some large retail stores. Otherwise can find sliders readily available online. Of course, there are many household items that one can substitute as well. 😀
Well this is more lumbar and shoulder mobility rather then t-spine!
@stick mobility
pain in si-joint coz too much of this possibility???
This shouldn't cause pain in the SI joint, but if you are experiencing pain in any drill of any kind, do not continue. Adjust to a more comfortable position and never push yourself to the point of pain. If pain is persistent, you should consult with a physician or physical therapist on what kinds of exercises you should do.
This is hard as f%$#...
It can be quite challenging, yes. Best to take it slow and work up to greater range of movement 😀🥢