Monday, April 27, 2009

Corrective Exercises - Part 5

The final Corrective Exercise....(The last part of the series will show three exercises athletes should never do again. Be on the look out for it.)

6. Thoracic Rotation – Again, another simple but effective exercise. Too many triathletes suffer from low back pain. These issues are most likely caused from tight hips or an immobile thoracic spine. Our thoracic spine is the 12 vertebrae located in the middle of the spine. You need active mobility in this region. If you lack mobility in this area you are likely to move at the low spine and cause back pain. Also, because of lack of mobility in the thoracic spine you could spark serious neck and shoulder issues. When sitting, your thoracic spine is in a locked position and its true function (extension, flexion and rotation) is turned off. This can lead to poor posture mechanics which can send a chained signal to the rest of the body to compensate. Compensation is what leads to injury. When one part of the body is turned off or non-functional then another area will try and pick up the load and this will lead to an injury. This exercise is done on all fours. Your body must remain straight and in good position. Put one hand on top of your head, rotate down and touch your opposite shoulder and then rotate up as far as you can. Try and look up to the ceiling when rotating up. You will feel the stretch between your shoulder blades. Start off by performing 8 a side and build to 15 a side.

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