www.VigorGroundFitness.com
3 Drills To Improve Your Thoracic Rotation
1️⃣ Hinge Position T-Spine Rotation
As simple as this drill may be, it demands mindful mechanics as it’s your job to stabilize the hips without any assistance. I always cue “corkscrewing” the Feet into the floor to elicit spiral tension in the hips, creating stability and allowing you to disassociate the hips and spine. Move slow and deliberate as you rotate and keep eyes on the reaching hand.
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2️⃣ Wall Supported 1/2 Kneeling T-Spine Rotation
Using the wall for feedback is an awesome tool for those who struggle with the active components of the above exercise. Pushing both your knee and arm into the wall will help you understand how creating tension should feel and how much TRUE rotation you have in your thoracic spine. Creating that tension will prevent compensation as well as help you develop control over your range of motion. Huge for injury prevention.
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3️⃣ Side Lying Windmill
A popular exercise used in a lot facilities, and for good reason. @vigorgroundfitness we use this drill weekly in group sessions. You’ll see many different variations on the black hole of information that’s Facebook/Instagram. I’m using a medicine ball here to push my knee into to remind me to stabilize my hips. Again, a feedback tool that goes a long way. Slightly different range of motion that helps to lengthen the spine as well as working rotation. Personally, I do this myself in the morning after I get out of bed to decompress my spine.
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All these drills are great and I invite you to try which variation provides the biggest payoff for you. Everyone is different and will experience each exercise in a different way. Let me know how they work out for you!
17 ноя 2018
