Intended to help the shoulder joint and thoracic spine with stability and proper motions by improving fluid dynamics (lymph, blood, and water) through a compressive force.
SMR and Trigger Point Therapy for Shoulders and T-Spine
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
ULT/UMT 7-Step Shoulder & T-Spine Fluid Dynamics
Horizontal Loading
This is an all inclusive SMR (self myofascial release) for the t-spine and shoulders. Applicable for any upper body day. The time variable is a suggestion only. Use your best judgment as far as how long to do each one). It is not necessary to do every SMR exercise, every time you do upper body. Pick several that you can accomplish within about 10 to 15 mins, then move on. Go longer if you want have more time to spare, or if you just want to do an active recovery day comprised of SMR and mobility but without any resistance training.
L1 (least compressive): foam roller
L2 (moderately compressive): peanut
L3 (most compressive): trigger point ball (use with caution, try not to compress nerves; if you feel any 'zingers' afterwards, make a note of this, and make adjustments by either stopping the activity all together or by adjusting ball placement or, better yet, by adjusting your body so that the compressive force isn't so great)
If und
LLT
Rower
Rowing Machine (Ergometer)
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 3 mins h:m:s | Controlled | 0s (h:m:s) |
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 5 mins h:m:s | Controlled | 0s (h:m:s) |
ULT
Peanut – SMR T-Spine
To purchase a peanut go to: tptherapy.com
Placement of the peanut: center the peanut with the spine so that you are compressing the muscles (the erector spinae muscles) on either side of the spine - and not the vertebrae (the boney structures) of the spine.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 4-8 crunches in each position | Controlled | 0s (h:m:s) |