Client with limited thoracic movement; this 7-step warmup block is designed to promote mobility in the thoracic area and upper body before an upper body workout session. Can also be used as mobility session after a workday or as part of a work-in session. Client has all equipment at home.
Fluid Dynamics: Self Massage T-Spine – improve dynamics in both front and rear thoracic area tissues
Linear SMUR: Prone Towel Pull Apart – activates muscles up and down the spine, engaging the chain from shoulder to LPHC.
Linear Mobility: Stability Ball Child’s Pose – primary focus on thoracic mobility via encouraging spine to move in the opposite direction to client’s typical posture, with secondary focus on shoulder and hip mobility.
MP Mobility: KB 1-Arm OH rotational Press – stabilizes hips while encouraging space in thoracic area via transverse mobility. Secondary focus on shoulders.
MP SMUR: Band Half Kneel Side Bend Pull Down – engages core/oblique muscles to stabilize the spine after mobility drills.
Excitation: Band Bow & Arrow Quick Release – engage core, thoracic area and shoulders to turn on and off quickly given explosive release.
Stimulation: Body Clapping – Rib Cage/Arm Pits – Increase sensory capacity in the upper body area prior to sagittal and overhead training session to improve positional sensing and stability.