Just 10 minutes of a dynamic warmup prior to a workout is linked to improvements in shuttle run time, medicine ball throw distance, and jump distance. Static stretching, or holding one position for an extended period, might be your preferred method of warming up before a workout.Īccording to a study published in the Journal of Strength and Conditioning Research, it appears that dynamic stretching, or stretching while moving through a movement, is better than static stretching as part of a warmup. There are many exercises you can do to improve your flexibility, including stretching. Flexible muscles and tendons allow for greater range of motion during activities. It also refers to the pliability of the muscles that support the joints. ![]() If your upper back stiffness and soreness is still lingering don’t hesitate to pop in and see one of our physiotherapists who will assess, treat and provide you with more tailored exercises and advise! Click here to see our availabilities.Do you want to jump higher, run faster, and be able to move without pain? If you’re active and exercising regularly, the reason you may not be reaching your goals isn’t for lack of activity, but rather lack of mobility.įlexibility is the ability of your joints to move through their full range of motion without pain or stiffness. We hope these exercises are helpful! Remember to do them at least once a day to improve your thoracic mobility. Hold this for 30 seconds and repeat 3 times on both sides. You should feel a stretch through the side of your trunk. Run this hand down your leg towards your knee whilst keeping your shoulders square and elbow pointing towards the sky. In a standing position place one hand behind your head with your elbow pointing sideways and place the other hand by your side. Repeat up to 10 times to both directions. Hold this position for 10 seconds then return to the starting position. Keep your eye gaze in line with the moving hand. From here slide one hand behind the other as you allow your shoulder to come down towards the mat, allowing your supporting arm to bend. Maintain this position for 10 seconds and repeat 10 times to both directions! During the movement keep your hips stacked and forward, try not to let them roll back and ensure the movement is coming from your upper back! Place your hips against a doorway to keep them from rolling back.īegin on your hands and knees with your hands just in front of your shoulders and knees under your hips. You should feel a stretch in the front of your chest and through your upper back. ![]() Maintain this length as you lift it up and open like a book, keep your eye gaze following your top hand. Keep your head and neck relaxed as you reach your top hand out as far as you can. Lie on your side with your arms out in front of you and your hips/knees/ankles bent up and stacked. ![]() So I thought I’d go through a few of our favourite thoracic mobility exercises to get your upper back moving! Over the last few months we have been seeing quite a few cases of thoracic stiffness and discomfort due to prolonged sitting postures. Stiffness in your thoracic spine can affect your breathing and surrounding joints, including your neck and shoulders. It is made up of 12 spinal vertebrae with your 12 ribs attaching to each one. Your thoracic spine is the middle section of your back between your neck and lower back.
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