Thoracic extension and the overhead position

Here is a video follow up to my T-spine mobility post. This is the order of the exercises on the video

Crocodile breath
– 2-5 minutes to reset breathing

Foam Roller- 15 -20 rolls in each position


– T- spine will elbows together
– Segmental extension over foam roller then onto tennis ball
– Pecs with shoulder corkscrew
– Lats with stretch added

Trigger points to hit with tennis ball- hit all the movements listed below


–traps
-1st rib
-teres major/minor
-rhomboids
-scapula border
-pecs

Movements to perform on each trigger point with tennis ball- do these until ROM improves. Hit both sides too !


– extension/flexion
– cross-body reach
– scapular presses…like wall slides
– D2 pattern ( this was not on the video, reach to opposite pocket with thumbs down, on the way back go overhead with thumbs up
– scapular retraction/protraction

Extension drills

-Extension on the pull-up bar, focus on spine moving into extension and not just squeezing the shoulder blades
-hanging drills in various positions on pull-up bar
-anterior/posterior glides…use fingers to guide the movement, don’t move the fingers to the chest.
– PNF stretch on swiss ball- makes sure you breath properly on these and relax into the stretch. Make sure you focus on the spine moving and not just the shoulders.
– Jerk catch position on the pull-up bar- get into the catch position, push into the bar and push your head “through the window.” Keep breathing properly as you open up.

Patterning drills

TGU
overhead walks
clean and jerk
overhead dowel press from different squat depths.
Overhead press