T Spine Activation Block

Circuit x 1

This Block is intended to be used to up-regulate the system by:
1- Influencing ‘Fluid Dynamics’ (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating ‘Small Motor Unit Recruitment’ (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate ‘Excitation’ to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor ‘Stimulation’ for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

Rub and Scrub Sternum/Clavicle
time 2 mins per side
Set Time
1 2 mins per side h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
OH Squat Forced Exhalation
reps 5
Set Reps
1 5

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LAR ULT
Quadruped OH 1-Arm Reach
reps 12
This exercise creates greater T-Spine Extension and Shoulder Flexion.
Set Reps
1 12
UMT
Type 1 Spinal Motion Forced Exhalation
reps 5
Set Reps
1 5

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Shoulder Rotation -Band Quick Release
reps 10
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LLT
Percussive Exhalation OH Squat
reps 5
Set Reps
1 5

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Wall Thoracic Thread the Needle
reps 12
Set Reps
1 12
UMT
Prone T-Spine Rotation
reps 12
Set Reps
1 12