These drills support thoracic and lumbar motor control while improving mobility between thoracic vertebral segments. You can perform them before training, after training, or as a standalone corrective strategy—especially after a long day in the OR or clinic. They also work well as active recovery between sets. I’ve included two walk‑through tutorials, along with a direct demonstration for convenience.

This protocol focuses on lateral flexion and rotation of the vertebral column otherwise known as Type-1 (T6-T-12) and Type-2 (T-1-T5) spinal rotation. Poor force transmission through these spinal segments can lead to egregious stress through the low back and neck.

Recruitment of Type-1 tonic (stability) based motor units are slow twitch stabilizing muscles, are located close to joints are slow to fatigue. Activating small motor unit’s (SMUR) help maintain joint integrity when we engage in large movement patterns that require the larger phasic muscles.

Breathing techniques: Forced breathing can activate the intrinsic core stabilizers which are the accessory breathing muscles (internal/external oblique, internal/external intercostals, diaphragm, serratus posterior inferior/superior, transversus thoracis, transverse abdominal, sternocleidomastoid, scalene, pectoralis minor, erector spinae).

Warding Patterns: omnidirectional, vertical core training activates muscles and creates body wide tension (stability).

Benefits of Warding patterns include:

– enhancing regional stability and strength against omnidirectional force

– improving neuromyofascial sensitivty (which is a fancy way of saying improving our reactivity)

– increase neuromuscular activation

– improving core strength and stability in many positions

This routine can be done prior to physical activity or as a structured work-in session.