5 Steps to Improving Your T Spine Extension
The primary reason we value Thoracic Spine extension in Pitchers is that it allows us to create greater Lay Back of the arm without creating the excessive local shoulder (GH) External Rotation. The 3 Primary Components of Lay Back are: Shoulder ER, T Spine Extension, and Scapular Posterior Tilt. We want to optimize the last two to properly allocate this total Range of Motion.
1) T Spine Manipulation or Adjustment to the Thoracic Spine and Ribs 1-7
If you do not have access to a practitioner, using a Lacrosse Ball, Foam Roller, or a Peanut Ball are great ways to address the joint specific restrictions
2) Heavy Soft Tissue work and elongation to Pec Major and Minor
If these become restricted, they can end up biasing the body to T Spine flexion and a forward shoulder position. Over time, this chronic positioning will lead to the loss of T Spine Extension
Ben Performing the Levered T Spine Extension over a Foam Roll
3) Forced T Spine Extension to move into new Range of Motion
This is the point where we have addressed the common underlying factors and can now be more aggressive in adding new T Spine Range of Motion. The levered T Spine Extension over a Foam Roll is one great way to accomplish this goal. The Back Bridge exercise that is circling around social media would also fall into this category. We would save that one for the athlete that already has great T spine extension or they will likely find a way to get the motion from a non-ideal location like the Lumbar Spine to complete the exercise
4) Use a Movement that will combine T Spine Extension and Rotation
Both of these movements together will create the maximal amount of down glide or excursion of both the T spine to T spine joints and the T spine to rib joints on the side you are rotating towards. It is important that you are actively moving into these positions and that this step is not passive. This is a huge step in letting your nervous system learn your new Range of Motion and not going into a protective mode when nearing it. This needs to be accomplished before adding the speed/velocity component
T Spine Windmills for Thoracic Spine Extension and Rotation
5) Force the body to realize and utilize this new Range of Motion with Velocity
Lastly, Add the Speed Component! Ideally, you are adding in a movement that gets to this end range T Spine Extension and quickly transitions out of it. This is a great opportunity to introduce velocity to the new movement before going out a throwing. One example for this step would be a high effort overhead Med Ball Throw, but this is an opportunity to be creative and select a movement that best translates to you overall goals
NOTES:
*Do not Mobilize an already Hypermobile segment or body part
**These are 5 principles. Depending on a Practitioner’s expertise, they may use alternative Interventions to address the underlying principles. (Ex: PRI work to address the initial Rib Cage/T Spine Position)
Lastly, and probably most importantly, we like to educate Athletes on the importance and impact of everything they do away from the field. 6 hours of video games in a kyphotic position is a quick way to erase everything we just did
