What’s up, guys?
Jeff Cavaliere, ATHLEANX. com.
Today I’m going to show you how to unstick yourself
in your upper back.
If you have this rounded posture
or you just feel stiff and you can’t really extend through your upper back,
you’re likely not getting enough thoracic extension.
I talk all the time about how important and critical that is
to performing all of your big lifts.
You can’t properly execute a row,
or properly execute a front squat,
or even do, let’s say, an overhead press,
or any other variation of a squat,
without having thoracic extension
and the mobility needed through your thoracic spine
to do them the right way,
or you’re going to compensate the hell out of them.
But how we get here is actually a little interesting.
Because we were supposed to do a completely different topic
until Jesse here showed up to “work” today, by the way,
because where were you yesterday?
Play golf on a workday, by the way.
JESSE: You gave me the day off.
Okay, playing golf.
And he comes in today, says he feels stiff.
JESSE: Yeah. I do.
I can’t even get my… ah.
I can’t even get back like that.
JESSE: It’s all tight, right up in here.
Since it’s such a common problem here,
I want to show you guys a way actually to fix it.
There’s something I can do to him
as a physical therapist.
But then something that you can do yourself
when you don’t have somebody like me
to actually fix it yourself.
It’s just going to take a couple of minutes.
So, let’s take a look at the skeleton at first.
So you understand why you’re doing what you’re doing.
And then I’ll show you how to do those two things.
To fix this issue, it does benefit you to look beneath the surface
to get a clear picture of what’s going on,
so you can attack it the right way.
Because there is a very specific way you want to do this.
If you look at it, the spine is setup into three zones.
We have the cervical spine of the neck,
we have the thoracic spine in this area here,
and then we have the lumbar spine down the low back.
Interestingly, we’re trying to focus on just the middle of that spine
– the thoracic area.
But it’s not the entire thoracic area,
as you’re going to see in a second.
Because we have a couple of curves
that happen naturally in the spine.
Up in the neck you kind of have this curve
kind of curving inward.
As we get to that upper-mid back,
we do have a natural convex curve happening here,
and when we get back down toward the low back,
we get that natural lower downward curve in here
where it again curves right back in like it did up at the neck.
If you look at that, the entire thoracic spine doesn’t curve like this.
It starts to curve back in as the lumbar spine does,
if you look at a much higher level.
You can see it’s starting to curve back in over here.
It’s starting to curve back in this direction.
So, we don’t want to push anything into extension,
or try to regain extension when we already have good extension there.
So it actually helps us
because there are some landmarks
that define exactly where you want to focus your efforts.
So that is the top of your shoulders,
which would be the bottom of your cervical spine,
and then the bottom of your shoulder blades.
Because that’s going to get to the point
where it starts to go back into extension again.
So all of your efforts are focused here.
So when you use your foam roller,
like I’m going to show you,
you can feel the bottom of your shoulder blades,
and you know where the top of your shoulders are.
The next thing you’re going to want to do is
try to expose this area.
Because if you get your shoulder blades pinched too far back together,
they’re going to become more prominent.
You can see it here form the side.
They’re going to become more prominent.
So that even if you’re trying to push anything in this direction
to impact the thoracic spine here,
you’re not going to be able to get to it.
So you want to get these shoulder blades out of the way.
We’re actually going to do that.
And then finally，
we don’t always just get stuck forward into flexion.
We can actually get some rotation there as well.
And sometimes when you have that rotation,
just doing what I’m going to show you won’t necessarily get at it.
So you want to try to get the foam roller,
and we’re going to angle it this way, and angle it this way
to try to get at any of these imbalances with flexion and rotation together.
But it’s really really simple, guys.
I’m going to do it first on Jesse,
and then more importantly,
I’ll show you how you can do it yourself
with just a medicine ball and foam roller,
and get rid of it every single time.
Actually the very easy way to fix this
if you have access to a physical therapist
or somebody that is actually skilled in doing this
would be to do this manual mobilization.
Now of course, on Jesse you can see,
it actually is pretty rounded through here.
but what’s making it worse
is that he’s got his arms up under his head.
So the first thing you want to do
is actually take them down to your sides.
In here. Great.
Now he’s actually starting to open this up
and doing the second thing we talked about,
which was exposing this area a little bit more.
So now I can work right on the thoracic spine.
All I’m trying to do is get him to go into extension.
So we can get extension by pushing down.
Well, we know that to get…
if it’s already rounded this way,
if I push down into that I can get extension.
So what I do is I come up on top here.
I’m going to have Jesse just take a deep breath in
and as he breathes out,
I’m going to push straight down. I’m not going to do it just yet.
I’m going to push with the heels of my hands in this V-shape here
to try to mirror the direction of those transverse processes of his vertebrae.
I’m going to push down and in that way.
Straight down and in.
Down and in. Almost a little bit down and up.
Alright? So, you ready?
We’re going to see if we can hear the pop.
Yes, we did.
And then again
Good. And then one more.
Okay. Nothing up there.
So, how does it feel?
Come on up.
JESSE: Way better already.
See? Already extending better through here.
JESSE: Oh! Yeah.
So the idea is, guys, that we can get that now.
More importantly, how the hell do you do this yourself?
I’m going to show you how to do it step by step.
Alright, guys. So what we just did there was
we took this area where we know we were getting too much rounding
and I had those hands placed in like this,
向上推 向下压 再向上推
driving up, down, and up.
Just to try to create some extension as I pressed down and forward.
So how could you do that if you don’t have someone’s extra set of hands?
It’s actually not that difficult
if you have a foam roller and a ball.
So what we do is, the ball has to be substantially heavy enough.
This is a 40lb med ball.
And if you don’t have a ball, guys,
you could use something else.
You could even put a bag full of some clothes,
or even a bag full of sand.
Something that’s going to provide some weight
that you can get your arms around.
But ideally a medicine ball of weight would be great.
So now what you do is you take the medicine ball
and you position yourself over the foam roller.
Remember, I have my landmarks.
So I know that the bottom of my shoulder blades is right there,
as low as I’m going to go,
and up into my shoulder height would be as high as I’m going to go.
Anywhere in between is fair game.
So, if I take the ball,
I put it over my chest, right on my chest,
and I wrap my arms around it,
again, so we can take our arms into protraction
and expose the thoracic spine,
not having it blocked by the shoulder blades in the back
like we showed on the skeleton.
So now what I do is I just balance my feet here.
And then I’m going to let the ball come back and over.
So obviously, if I had this ball resting right here on the foam roller,
when I got to that point,
the weight would pull it back over the top.
So what I want to do is
I want to get it to do the same thing to me.
So I have the ball right on top of my chest
and then I’m going to let it start to roll this way.
As soon as it rolls here, down, like that.
I even… you might have heard a little bit of a pop in my mid-back.
So now I reposition, maybe go a little bit lower,
to the bottom area of that zone.
I have it on my chest.
I just let it start to roll back and down.
Good. Then come up a little bit higher.
Get arms wrapped around,
let the ball start to roll, and down.
Just like that.
So now you come up,
you have a lot more thoracic extensions, you should be free here.
If I were to go do a front squat,
getting in that front rack position would be very easy.
If I was going to do an overhead press,
maintaining a tall thoracic spine would be easy.
If I was going to do a bent over row,
getting the chest out
because the thoracic spine is extended would be easy.
That’s what you need to do.
Now let’s pretend, as I mentioned with Jesse,
let’s say there’s a rotational component, too.
Like, you get here, but you still feel a little bit stiff.
And all you have to do
is twist the foam roller that you’re on,
still keep your body aligned straight ahead.
So I would still do the same thing with the ball here,
and now I’m working more and more on one side at an oblique angle.
做的是相同的动作 来回滚动 向后伸展
So I take the same thing, I come back, and down.
And I can work up and down.
If that doesn’t get it,
we can turn it the other way and go the other way.
I’m still straight here and same deal.
So just play with the angle of the foam roller.
But I’m going to tell you most of the time
you’re just going to have to keep it straight across
and you’re going to notice an immediate improvement.
好了 朋友们 希望这个视频对你有帮助
So guys, I hope you’ve found this video helpful.
This is something anybody can do
and this is a very very common problem.
Restrictions into thoracic extension are extremely common.
Especially for lifters.
They not only create bad posture
but they create major limitations.
When you try to perform the exercises
you do in the gym properly.
So you want to make sure you’re addressing this,
this is an easy way to do that.
If you’re looking for programs, guys, where we put the science back in strength,
you can find them all over at ATHLEANX. com.
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好了 朋友们 下期见
All right, guys. See you soon.