MotionPlus: A Taut Thoracic spine

So you do CrossFit and you have issues with your:

1. Shoulders

2. Neck

3. Breathing

Have you ever thought about what is happening in the Thoracic spine area? No? Well, the T spine area can be a great point of call.
 

The Anatomy

The Thoracic spine (T spine) is the second segment of the vertebral column, located between the cervical and lumbar spine area. The T spine consists of twelve vertebrae, which are separated by intervertebral discs. Furthermore attached to this area are the sternum and ribs, which form the Thoracic cage. This area is made for stability as it helps protect the visceral content such as the heart and lungs. There is a simplified version of the T spine. The question now is: how are you going to influence this area to maximise your lifting ability? 

The important stuff

The following mobilising technique can help unlock your movement potential.

Lumbar Lock T-spine Rotation: 

Get into the following position: your knees under your hips, sitting your glutes towards your heels causing your thighs to be at an approximate 45-degree angle to the ground, your elbows directly under your shoulders and the length of your forearms touching the ground with the spine in a neutral position. Place one hand on the upper back or back of the neck with your elbow still in contact with the ground at this stage. Do not pull down or put pressure on your neck with your hand. The other elbow and forearm remain in the same position in contact with the ground. 
Begin to rotate your arm that is holding onto your neck down toward the opposite elbow. Then reverse the motion rotating upwards as far as possible, whilst maintaining a neutral lumbar spine. 

Bench T spine flexion: 

Start in the same position as the prior exercise. Then raise both elbows up to a raised surface such as a bench and press your chest down towards the ground. You should feel tension lats area and triceps area.  

Bretzel exercise:

Lie on your side and flex one of your knees so that it is in front of you, and rest it on a pad or an ab mat, this is to ensure that the hips stay stacked. The other down leg should be straight in line with your body. Your head should be supported by another foam pad or ab mat. Take the hand of the arm that is in contact with the ground and grab the back of the thigh of the knee that is flexed in front of you. Bend the other leg and grab the ankle of the leg that is behind you, and go backwards allow your shoulder of the arm that is holding your ankle to follow so that this shoulder ends up on the ground. To add an extra dynamic to this routine, inhale before you take your leg backwards than exhale as you take your shoulder towards the ground. 

If any of there cause pain do not do and go see your healthcare professional. 

Take home message

Adding mobility to an area of stability can be good at times.