Thoracic Spine Lengthen Exercise

Sorry, you need to be a member to access this video.
You Are Just Seconds Away - Become a member here!
Already a member? Log in now

Once you break up adhesions, you want to lengthen the muscles for greater range of motion.


Alright guys, so we're on to our lengthening exercise here.

So we're going to go with a shoulder box stretch.

This is a bit of a combination move here, but it does help with extension to the upper back.

So if we're quite rounded, this will open that up.

This is also going to hit the lats a little bit, these big long muscles here.

Now it's going to open the chest.

It's also going to open up the shoulders.

Fantastic stretch to do.

Suggestion on this one is going to be three to four sets, about 45 seconds, with about a 35 to 45 second rest in between your sets here.

So I just have two stools set up here.

Anywhere about 24 inches to 30 inches is probably going to be appropriate for this stretch.

But the side of your couch is going to be fine, a chair, two stools is going to be fine.

So let me show you kind of what this looks like.

So I'm going to get a bit of a distance away from the boxes.

I want my hands to be flat on top.

Okay.

I'm going to scooch my knees back.

I want to keep my arms nice and straight here.

So I'm going to be nice and heavy, just like so.

So I really want to get a bit of extension through my upper back.

So I am kind of swayed back here, which is perfectly fine.

Same sort of idea when I have tension.

I want to get rid of that tension.

So big breaths in through the nose and exhale deeply out through the mouth.

And you're just going to kind of do that the whole duration of time for the 45 seconds.

So enjoy this one here.

So it's three sets of 45 seconds on, about 35 to 45 seconds off.

So you just maybe want to set your phone up next to it with a timer, and you can just kind of keep your eye on it.

And if you need more sets, add more sets.

It's not a big deal.

If you need more time, as you know, more than 45 seconds, that's also perfectly fine as well.

You can probably go up to two and a half minutes on this stretch, but just make sure you're really relaxed and make sure you're really deeply breathing into the nose, out through the mouth to help lengthen these things.

So we're really getting a lot of stuff here.

So we're getting your lats, we're getting your pecs, we're getting your shoulders.

And most importantly, we're working on the extension of your thoracic spine.

Must be Premium Member to Comment

64x64
Jack
Can you do this exercise standing up?
February 22, 2019
64x64
Craig (Certified RST Instructor)
Hello Jack. You can do a version straight up and down. But, you might not get as much stretch as you are looking for.
February 22, 2019

We're after one thing: Real Results - Real Fast. And that's exactly what our members achieve. And that's why they say the AXIOM is: Mind-blowing. Game changing. Revolutionary.

Check it out ...

Here at RotarySwing, talk is cheap and the proof is always in the pudding. Come see the massive transformations we can achieve together in your swing.

See for yourself ...

From beginner to pro, we have what you need to get you where you want to go.

See how inside ...

RotarySwing was founded out of frustration with the current state of golf instruction. Quinton knew a better way had to exist to learn this game we all love.

Learn more ...