CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Quadruped T-Spine Rotation with Lift Off

It’s a mouthful, I know.

But I couldn’t think of an alternative name for today’s edition of Exercises You Should Be Doing.

“Rotation Thingamajiggy” or “T-Spine Exercise That Makes You Feel Good” didn’t have quite the same ring to it.

Copyright: christinkls / 123RF Stock Photo

Exercises You Should Be Doing: Quadruped T-Spine Rotation w/ Lift Off

There’s no shortage of thoracic (middle back) mobility exercises out there. I for one prefer to keep a handful – say five or six – in my back pocket to use with the bulk of my clients.

I’d rather keep things simple, not bog people down with a litany of options, and stick with exercises that most people can do with little or no coaching.

I’m sure most people reading are familiar with your standard Quadruped Extension-Rotation  drill. Here’s a reminder just in case (that was filmed, it seems, in 1978):

 

There are a few nit-picky things I’ve changed in how I coach this drill of late:

  1. I prefer the ROCKED BACK version, where one’s butt rests on their ankles (assuming they have access to that range of motion in  their hips and ankles). In this case we’re taking joints out of the equation – in this case, the lower back – so there’s less opportunity to “cheat.”
  2. I also try to emphasize “pushing away” on the supporting arm side to help with more Serratus activation.
  3. Too, most people are unable to begin this exercise with one hand behind their head – they may not have access to the requisite external rotation and abduction – and all they end up doing is some sort of elbow going up and down while also doing a bang up job at jacking up their neck. Instead, I prefer more of a “rib grab” where each person grabs their underside and focuses on driving their opposite shoulder towards the ceiling.

But let’s assume we’re working with someone who CAN do all of the above. How can we progress the exercise?

  • Add a band? Sure
  • Pants off? Hell yeah.

What about adding a lift-off?

Huh?

 

Who Did I Steal It From? – Ottawa based personal trainer Elsbeth Vaino.

What Does It Do? – Allows us to use an external focus – in this case a wall – to gain just a bit more ROM out of the exercise and to add more time under tension.

Key Coaching Cues – I can’t reiterate enough that this is a PROGRESSION! There aren’t many people who will be able to be successful with this exercise out of the gate; it is 100% cool if you just stick with the run-of-the-mill, plain ol’ vanilla, Quadruped Extension-Rotation exercise.

That said, this iteration applies a bit of FRC (Functional Range Conditioning, popularized by Dr. Andreo Spina) where we provide a isometric contraction at a joint’s end range (technically a RAIL, or Regressive Angular Isometric Loading) to help nudge more stability in a new ROM (and thus, more controlled mobility within that same ROM).

The FRC system is waaaaaaaaaaaaay[footnote]Like, waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay[/footnote] more detailed and expansive than my simple sentence suggests, but for the sake of this little snippit it will suffice.

Here I use the wall as a guide, and when I reach my end range I “lift off” and hold for a 3-5s count.

Things to watch out for:

  • Shrugging at the top.
  • Ensuring client is utilizing scapular posterior tilt as (s)he rotates.
  • Bears[footnote]They’re sneaky bastards.[/footnote]

I like to use this drill as a FILLER exercise in between sets of Bench Press, Deadlifts, or Squats for 3-5 repetitions per side.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: T-Spine Wall Rotation With Lift-Off

Copyright: gekaskr / 123RF Stock Photo

 

The ability to “access” thoracic extension (and rotation) can be a game changer for a lot of people; especially for those who spend an inordinate amount of time sitting at a desk job.

In no particular order, t-spine extension & rotation:

  • Allows the shoulder blades to move, particularly with regards to scapular retraction and upward rotation.
  • Takes much of the burden off the lumbar spine. We WANT the bulk of our rotation to come from this area (7-9 degrees per segment).
  • Likewise, it helps keeps our shoulders healthy, allowing for a bit more external rotation in the glenohumeral joint. I.e., “opens” us up.
  • Provides a window to be in better position(s) to lift heavier loads, and with less compressive loading on the spine.
  • Makes you look 43% more attractive.
  • Both have immense carryover to everyday (as well as athletic activities) which require a litany of movement variability such as reaching behind us, overhead, in addition to lifting and throwing things.[footnote]And killing zombies.[/footnote]

Today I wanted to share a drill I think you’ll get a lot of use out of that you’ll be able to incorporate with your clients/athletes right away.

T-Spine Wall Rotation with Lift-Off

 

Who Did I Steal It From? – Dean Somerset, yo.

What Does It Do? – Proper execution of this drill takes the lower back out of the equation (where we DON’T want any movement) and instead targets the mid-back (where we DO want movement).

It also provides a killer bicep pump.

Just kidding. It doesn’t.

But it does help improve thoracic rotation & extension, which will keep people healthy, which will allow them to train more often, which will then allow them to curl to their hearts content.

Key Coaching Cues: Place a foam roller or yoga block between the wall and the knee (or the hip for that matter) that’s closest to it. From there, with your palm facing out, try to trace a circle on the wall rotating/extending as far as your mobility allows.

When you reach end-range, perform an exhale (out of the mouth) and lift your hand off the wall a few inches.

Don’t allow the foam roller/yoga block fall to the ground.

Return back to starting position, inhale (via the nose), and repeat the same process for 3-5 reps/side. Don’t be surprised if you get a little bit more off the wall with every subsequent rep.

It’s magic.

Categoriescoaching Corrective Exercise mobility

My Go To Mid-Back Mobility Drills

Mid-back (or T-spine) mobility drills are one of those things that, much like bacon, Jason Bourne movies, or LOLCat memes, most people just can’t get enough of.

Copyright: lightwise / 123RF Stock Photo

 

At this point I don’t think I need to belabor why t-spine mobility is a kind of important. But if I had to give a quick 10-second elevator pitch I’d say something to the effect of:

“It helps improve performance in sport(s) and in the gym, helps with posture, and also helps offset the likelihood of your shoulder, neck, or lower back from flipping you the middle finger.”

You’re not going to find that explanation on Wikipedia or anything, but it gets the point across. Having the requisite mid-back mobility – 0r, more to the point: having the ability to “access” mid-back or T-spine mobility (via rotation and eliciting an extension moment) as well as nudging more dynamic stabilization – keeps people healthy (namely shoulders and lower back) and not feeling like a bag of dicks.

Note to Self: I totally need to start submitting more often to Wikipedia.

There are a million and one different T-spine mobility drills and rarely is there ever a “bad” one. However, the three shown below tend to be the ones I gravitate towards the most when working with athletes and general fitness population clients alike.

1. Mid-Back Release

A common drill many people perform to improve T-spine mobility (more specifically, extension), especially when they’re more kyphotic and exhibit overly rounded shoulders, is to extend their mid-back over a foam roller.

First: Most people perform it poorly (see below).

Second: We’ve fallen into this trap of oneupmanship where the “harder” the surface the better the drill is.

Is it better?

Ten years ago it was a plain ol’ foam roller. Now people are rolling on lead pipes. Before you know it, the next iteration will be rolling on live grenades.

Regardless, Here’s How Not to Do It.

 

The mid-back area isn’t necessarily designed to have that much range of motion – to the point where someone can extend their shoulders all the way to the ground – and what most people end up doing is exhibiting excessive rib flair and plowing through their lumbar spine (where we don’t want a ton of movement).

The end result is nothing more than “feeding” what’s causing the issue(s) in first place: an un-stable core (lumbo-pelvic area) which forces the mid-back to lock-up for lack of stability where you want it.

Do This Instead (Seriously, I’m Not Kidding)

 

This mid-back release from the people over at AcuMobility.com is a game-changer.

The idea is to train STABILITY (by paying diligent attention to engaging and maintaining core activation) while also working on the areas we actually want to mobilize.

This drill is a catch-all for pretty much everyone: male, female, young, old, likes to deadlifts, hates it, office worker, Klingon….seriously, everyone.

It works – albeit for different reasons – whether you’re a computer guy with Quasimodo posture or someone who’s more athletic and exhibits more of a “flat” t-spine.

Computer Guy = the added extension is postural gold.

Opposite of Computer Guy = these people tend to be “stuck” in extension due to over-active erectors, rhomboids, etc from lifting heavy things repeatedly. Also, much like “computer guy” most people here will exhibit a weak or unstable core, which, for many, may be the culprit for why their mobility is poor to begin with.

The lack of base of support in the lumbo-pelvic region will have negative ramifications in terms of ideal positioning up and down the kinetic chain, and one’s ability to produce and transfer force.

When we dial down tonicity in the mid-back, we’re able to exhibit better positions (rectus abdominus less lengthened and rib flair less prevalent) and we’re then able to express our actual badassery.

I really love the content and material AcuMobility has been putting out over the past year. You can watch ALL their videos for free on their site HERE.

It’s awesome stuff.

Also, because I’m cool, you can get 10% off any AcuMobility orders by using the code “gentilcore” (no quotations needed) at checkout HERE.

2. Side Lying Windmill

 

It…..just…..feels…..so…..good.

Lots of cool things happening here: T-spine extension & rotation, in addition to a nice pec stretch (which is often overactive in many people).

A key point, however, is to make sure you’re not just flailing your arm and making it a shoulder circle thingamabobber exercise.

The motion should come for the scapulae (shoulder blade) itself, so don’t force ROM you don’t have. It’s okay if you’re unable to get close to the floor.[footnote]Actually, no, it’s not. You’re going to die.[/footnote]

The more you perform this exercise the better you’ll get

Also:

1. Place a foam roller underneath the top knee (at 90 degrees) so you lock the lumbar spine in place and don’t default into lumbar rotation.

2. Squeeze the glute of the leg that’s straight.

An exercise sibling – if you will – of the side-lying windmill is a variation I learned from Dr. John Rusin:

Side Lying Open Book

 

3. Quadruped Reach Through and Extension

 

I like this drill for a lot of people, but I really like it for rotational athletes (especially pitchers as it’s important for them to be able to follow-through and “access” flexion on their throwing side).

A key aspect of this drill is to sit back onto the calves/ankles (if your mobility allows and it doesn’t bother your knees) and to lock the lumbar spine in place and take it out of the equation.

From there it’s pretty self-explanatory:

1. Slide hand underneath and reach through as you exhale your air.

2. Reverse the action and extend back.

3. I tend to default to more of a “rib-roll” action as I feel it’s allows for less cheating and compensation.

Give these bad-boys a try and let me know what you think. Or, if not, I guess I’ll GFM….;o)

CategoriesAssessment coaching Corrective Exercise Exercise Technique

A Common Mistake People Make With Thoracic Extension

Thoracic (mid-back) extension is kind of a big deal.

Without turning this into an anatomy lesson, t-spine extension is important for a variety of reasons. In no particular order:

  • It’s what the mid-back (T1-T12) is designed to do.  However, due to the long hours many of us tend to accumulate at work and at home in excessive flexion (hunched over, rounded upper back), we lose the ability to get into and maintain extension.
  • In short: “good” posture can become compromised.
  • T-spine extension allows us to get into proper positions to lift things – it’s crucial for overhead activities (or elevating the arms overhead in general), deadlifting, squatting, and helping to offset “sheer forces” on the spine.
  • Lack of t-spine extension means you can never be Batman.[footnote]For real. Sorry.[/footnote]
  • Our scapulae (shoulder blades) are more or mess at the mercy of thorax position. For those who present with a more kyphotic/computer guy posture, the “resting” position of our scapulae can be affected (abducted, anteriorly tilted) which can (not always) lead to shoulder ouchies in addition to scapular dyskinesis.

There are numerous ways to address lack of thoracic extension, the most common being foam rolling the mid-back followed by corrective modalities such as:

Bench T-Spine Mobilizations

 

Rocked Back Extension-Rotations

 

Side Lying Windmill

 

We’d then follow all of that with strength-based exercises – cued well – to help “cement” things. Front squats, for example, would be a great fit here. The anterior placement of the barbell forces the upper back musculature to counteract the forward pull to keep the torso upright; in effect nudging trainees into more t-spine extension.

Another popular approach is to use the foam roller in a different way and pepper in some additional t-spine extension patterning.

You all know the drill: take a foam roller, lie on it, and lean back, waaaaaaay back.

Like this:

While intentions are good in this scenario and there is some mid-back extension happening, it arrives at the expense of movement coming from elsewhere…the lumbar spine (often times with the hips coming off the ground) in conjunction with a massive rib flair.

Thoracic movement is much more subtle than people think. I fear this is one of those cases where many people – fitness industry pros included – have grown infatuated with the notion more ROM (Range of Motion) is better ROM.

Not the case.

What T-Spine Extension on Foam Roller Really Looks Like