1/30/2024 0 Comments Thoracic mobility exercises![]() They do the same lunge, only facing a different direction. My standard joke is that many people who think they're doing multi-planar lunges are actually doing panoramic lunges. The key to a properly performed lunge matrix is in foot position. I have often noticed that most people's lunge matrix is actually a series of forward lunges done in different directions. The feet are at right angles to each other as opposed to being parallel as in the lateral squat. ![]() They are not really rotational, but are the proper precursor to rotational lunges. I use the lines on roll flooring (usually 4 foot rolls) or the width of the wood on the platform (also usually 4 ft) as a gauge. A wider stance makes them easier, not harder but most people will try to begin narrower. Lateral squats are a bit counter-intuitive. In the lateral squat, the feet must remain straight ahead. This is an area where many are restricted. Lateral squats are in in-place precursor to a lateral lunge and develop frontal plane mobility. Split squats are the in-place precursor to a lunge, and develop sagittal plane mobility. Dan is fond of saying, "If something is important, do it every day." This means we can - and should - do single leg work every day: some for strength, and some for mobility development. To avoid soreness and develop mobility, you should perform an in-place matrix for three weeks prior to moving to a lunge matrix.Īnother great thing about an in-place lunge matrix is also a Dan John idea. Athletes must have proper mobility to perform a lunge matrix, and must gradually familiarize themselves with the movements to avoid often extreme soreness. The lunge matrix is another Gary Gray concept, but one that in my mind has a few flaws. This is a precursor to what many would call a lunge matrix. The rest of our mobility work is done standing. This drill is done first (usually after we foam roll, but that's another article) as we are already on the floor. Stay out of the cervical and lumbar areas since these are not areas that need mobility work. ![]() Work from the thoraco-lumbar junction up to the beginning of the cervical spine. We do five reps at each level and simply slide down about a half roll of the ball. It's important that the head return to the floor after every crunch and that the hands come forward at a 45 degree angle. The balls sit over the erectors and effectively provide an anterior-posterior mobilization of the vertebrae with every little mini-crunch. What you basically do is a series of crunches beginning with the balls at the thoraco-lumbar junction. Once you've taped your balls together, they should look like this Simply tape the two balls together as shown below, and go to work. ![]() To perform our number one thoracic mobility drill all you need is two tennis balls and some athletic tape. We encourage our athletes to do thoracic mobility work every day. The nice thing about t-spine mobility are that almost no one has enough, and it's hard to get too much. Sue Falsone, Director of Performance Therapy at Athletes' Performance and Core Performance, may be single-handedly responsible for introducing the athletic world to the need for thoracic mobility and more importantly for showing many of us in the world of strength and conditioning a simple way to develop it. The mobility of the thoracic spine is one of the least understood areas of the body and was previously the realm of physical therapists.
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