Thoracic Spine Mobility

All Fours - Single Arm Rotations - Start
All Fours - Single Arm Rotations - Start

One of the t-spine mobility exercises we always put into our warm-up is All Fours – Single Arm Rotations.   It allows for extension and rotation of the t-spine, which is extremely important for any rotational athlete.  Immobile t-spines can not only create problems up and down the spine, they can cause oblique injuries, and serious shoulder problems.   Teaching and mobilizing thoracic spine extension and/ or rotation is of great importance in all throwing / rotational athletes including golfers, pitchers, quarterbacks, etc.   Generally, we do x5 reps per side.  On each rep we will stretch at each end of the movement for one count.   We do not want movement to occur in the lumbar spine.  All rotation should occur in the mid and upper back.  Coaching cues that I use are to try to touch the elbow to the opposite armpit, and rotate up as far as possible.  This is a great prep movement that leads into our T-Spine series.

All Fours - Single Arm Rotations - Finish
All Fours - Single Arm Rotations - Finish
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