This block takes you through 5 Activation exercises and 2 mobility exercises with focus on the thoracic spine.
7 – Step Prep 4Q T Spine
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ULT
Hot Shower DM
time
5 mins
time
time
5 mins
time
FLUID DYNAMIC - intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviours. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
A warm/hot 5 min shower will raise body temperature and increase blood flow throughout the whole body which will loosen up stiff muscles.
| Set | Time | Time |
|---|---|---|
| 1 | 5 mins h:m:s | h:m:s |
ULT
Supine Forced Exhalation DM
reps
10 breaths
Tempo
controlled
reps
10 breaths
Tempo
controlled
SMUR (Small Motor Unit Recruitment) - Intended to up-regulate small motor units to help joints with stability and proper motions.
Take a deep breath in to raise your belly and then slowly exhale.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 breaths | Controlled |
UMT
Quadruped T Spine Rotation DM
reps
10 per side
Tempo
controlled
Rest
30 s
reps
10 per side
Tempo
controlled
Rest
30 s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per side | Controlled | 30 s (h:m:s) |
| 2 | 10 per side | Controlled | 30 s (h:m:s) |
LLT
Split 1 Arm Swing DM
reps
10 per side
weight_lbs
5
Tempo
controlled
Rest
30 s
reps
10 per side
weight_lbs
5
Tempo
controlled
Rest
30 s
MOBILITY - Used to foster and maintain space in the body’s segments.
T Spine Mobility (thoracic extension with stabilization of the lumbar) Step forward and back with the opposite leg from the arm holding the load. If you do not have a dumbbell grab a water bottle.
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per side | 5 lbs | Controlled | 30 s (h:m:s) |
| 2 | 10 per side | 5 lbs | Controlled | 30 s (h:m:s) |
ULT
Standing OH Iso Warding DM
reps
10 breath
Tempo
controlled
reps
10 breath
Tempo
controlled
SMUR (Small Motor Unit Recruitment) - Intended to up-regulate small motor units to help joints with stability and proper motions.
Press your hands together as if you are trying to push them through each other. Make sure to breathe deep and slow into your belly at the same time.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 breath | Controlled |