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Unlock your upper back

Published on July 27, 2021
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  • Thoracic mobility is a popular topic on social media, and for good reason. The main intent for doing thoracic mobility is to increase active range of motion of your upper and mid back, as well as getting you to contract your spinal and rib rotators (training effect to increase their load tolerance),of all the rib rotators in the body, the iliocostalis muscle (part of erector spinae muscle group) is notorious for producing low, middle, and upper back pain (as visualized in the first thumbnail).
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  • Pain in this region is often confused with rhomboid, trapezius, or quadratus lumborum pain
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  • ➡️Sphinx rotations :
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  • Sit on your heels and lean forward to purposely get your low back to flex. This is one of those situations where we don't necessarily want a 'neutral' spine,the purpose of flexing your lumbar spine is to minimize how much motion is coming from this region - so we can isolate the movement to the thoracic spine.
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  • ➡️Spiderman rotations :
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  • From start position, you can use your planted hand's elbow to push against your inner shin to assist getting you into deeper thoracic rotation, be sure to hold your end range for up to 2 seconds before going for your next repetition
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  • ➡️Banded archers :
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  • Once you feel opened up, we add some resistance to thoracic rotation to start leveling the strength of your spinal and rib rotators,keep your hips and knees facing forward, and hold the band with a steady arm while using the other to pull back as you rotate your torso
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  • Follow 👉@backpainguide for great content!
  • Follow 👉@backpainguide for great content!
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  • #howtorelieve #upperbackpain #unlockupperbackpain #backpain #backpainrelief #backpainsucks #backpaintheraphy #backworkout

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