💥A SUPPLE THORACIC SPINE FOR RUNNERS💥
💣The 12 thoracic vertebrae of your middle back are not to be forgotten. While runners tend to think a lot about the muscles and joints from the lower back down through the feet, the thoracic spine, or T-spine, is crucial when it comes to being able to sustain a neutral position in your long-distance running. If you haven’t given much thought to taking care of your middle back (when you run, sit, walk, talk, type, text, breathe, and so on), then it’s time to start changing that today.
While we hear a lot about how important “the core” is to running—the core typically being defined as the bottom of the ribcage to mid-thigh or so, depending on who you’re listening to—be aware that if your T-spine is tight and out of whack, then“all the power that you’d like to have flowing from your hard-earned six-pack and taut glute muscles is going to get squeezed off.
A tight thoracic spine gums up your posterior chain, and you can’t get your shoulders and head into a good, aligned position, which transmits strain into your neck and lower back. It can also mess with your hip function, so stresses will seep and creep their way into the usual suspects: knees, ankles, and feet. And the longer you go in a run, the more your form disintegrates, and the uglier it gets.
Even if your not in the running population a stiff middle spine can lead to symptoms and restrictions such as:
➡️Neck pain and restrictions
➡️Overhead range of motion
➡️Tension from forward-head-on-neck position fault
➡️Thoracic (upper back) restrictions and stiffness
➡️Upper trapezius tweak/pain
🎯These Mobilizations are both in the rotary plane. Two different interpretations of a similar drill. The first is a personal favorite of mine using the TRX in a windmill like action. The second is more common and had more sensory feedback from the floor.
Please drop a comment if you need more details.
📖Bookmark this for a later reference. 🏷️Tag a runner friend who this could help🏃♂️