Happy Tuesday everyone! Yesterday was a HUGE day on the home front back in Greensburg PA. If you missed yesterday’s Facebook live cast, I have solidified a new location in Greensburg for all things Private and Semi Private training. Look for the announcement here on the blog this Thursday for that! Before I get to distracted though, today I am talking about all things Mobility , especially since this is the month of Powerful Pressing!
Mobility- the ability to move or be moved freely and easily.
Often times mobility is confused with the term “flexibility”, and these two are NOT one in the same. Mobility drills that I will show you below (specifically those geared towards T Spine Mobility) are designed to help the body move freely and fluidly, especially with respect to your joints. ever feel a lot of tightness in your back, ankles, or knees after a big lifting session? Ever feel like you struggle to pivot, twist or turn your body smoothly after a long training cycle? Do you suffer from “My Body is all Jacked Up and I cant Move” lifter syndrome? Chances are you may be stretching (bending and training muscular flexibility) but NOT mobilizing your joints.
Now that the differences of flexibility and mobility have been outlined, lets get into the specifics of Thoracic Spine Mobility for Powerful Pressing (t-spine mobility for shore).
Mobilizing your thoracic spine (highlighted in red Above) is vital for recovery, especially when on a serious overhead program like Powerful Pressing. Your t-spine provides all the structure and support you need to keep your body upright, and sustain the those heavy weights you are lifting above your head. There are two main mobility drills I recommend to take care of your back and prime it for serious lifting. Check out the videos below and read the descriptions for the Ground Floor t-spine rotation and PVC Pipe t spine rotation.
Ground Floor Rotation
Starting in a crouched position on the floor, place your right elbow between your legs, forearms on the ground with your thumbs facing up. Make a fist. You will then place your left hand on the back of your head. Gently lower your body and rest your head on your first. Take a deep inhale. Keepings your head and body on the same plane as your forearm and fist, slowly exhale and rotate your body to the left. continue rotating to the eft until you feel a strength. Overtime, your goal is to get your back to a 90-degree angle in this position. Perform three rotations right and left sides of your body.
PVC Pipe T Spine Mobility Drill
Place a long PVC pipe on your back so it sits comfortably on your shoulders and relax your arms around the pipe. Take your right foot and place it three inches in front of your left foot, wit your toes facing forward. Turn your right foot to a 90-degree angle, perpendicular to your left foot. Make sure your right heel is in line with your left big toe. Bend down and rotate your body to the left so your right elbow sits comfortably on the inside of your right knee. In one continuous motion, take a deep breathe and slowly exhale as you rotate to the left until you cannot rotate any further. repeat two more times inhaling, exhaling and rotating. Relax completely as you bring your right elbow to your right knee and stand. Complete this on the other side.
My personal recommendation is to do both of these exercises pre and post workout to prime your back for serious lifting, and allow your spine to recover after a super heavy session. The better you mobilize your back, the stronger your upper body will be. Period!
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