Athletes’ Advantage physiotherapist Andrew Thomas (MScPT, BScKin) is introducing a series on useful thoracic spine mobility drills for the overhead/throwing athlete! This series will feature a weekly progression of 4 movements with a detailed video tutorial of the exercise for that week.
These exercises will translate well to performance in throwing and overhead activities such as those involved in sport, Olympic lifting and Crossfit. This series will progress from easy to more difficult exercises with the emphasis on thoracic extension and rotation. This combination of movement will make that overhead squat feel more natural and that wind up in a throw more efficient and powerful. So try the week 1 exercise first before moving on.
Check out the intro video above and the first exercise video below! We will follow up weekly with the next video in the series, so stay tuned! Also, don’t hesitate to ask any questions about this series via email (firstname.lastname@example.org) or over the phone (780-460-9977).
Here’s the first exercise in our thoracic mobility series. The side-lying thoracic extension/rotation arm reach is a great first step into emphasizing thoracic mobility combined with an ‘end-range’ arm reach. This moves the working shoulder through an arc that is similar to that of throwing, snatching, overhead squatting and general overhead reaching while having the upper back extend and rotate backwards. If you feel “tight” at the bottom of an overhead squat or snatch, or want to help get the most out of your wind up in a pitch or throw, this is a great drill to have in your mobility regimen. Try doing 2-3 sets of 8-12 reps per side and explore different ranges as you complete the reps to find those more restricted patterns. Try starting with some rolling on the upper back on a foam roller to get even more potential results.
***DISCLAIMER: Please consult a licensed physician or physiotherapist before beginning any new exercise or treatment program. In no respect shall Athletes’ Advantage Physiotherapy incur any liability for any injury, including, but not limited to, direct or indirect injury arising out of, resulting from, or any way connected to the use/performance of any of these exercises.***
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