Saturday Tip Blog; Hidden Secret Of Shoulder Pain?

Before I run off to work with a group of 1st and 2nd grade basketball players I want to share a tip with you that can help avoid shoulder pain.

Thoracic Extension: What is it?

The thoracic region is basically the upper back (between the neck and the lower back). More and more we are seeing athletes and non-athletes have a frozen and or overly flexed thoracic region. This mean the thoracic spine isn't able to extend back from it's fixed or partially fixed forward flexion. Think hunchback of Notre dame- not really that bad but to give you and idea of forward flexion.

When athletes perform skills overhead (throwing, hitting in volleyball, pitching in baseball, and even lifting weights overhead) but are unable to get extension in the thoracic region the shoulder has to do more external rotation then normal. This constant overuse and over range of motion can lead to mild to serious shoulder issues. Here are some great ways to increase thoracic extension.

IMPORTANT! Seek a qualified professional if unsure of how to perform these exercises!

1. Foam Rolling of the thoracic region. By performing simple extensions in a short range of motion you can begin to open up the thoracic region and allow extension to occur. If you have a pre-existing back issue consult a doctor or therapist. Do not force the extension- it should be a comfortable range of motion. Breathe out during the extension and in when returning from extension. Perform 3 reps in the lower thoracic, middle thoracic and upper thoracic.

2. Single sided flexion extension. In a hands and knee position place the right hand behind the head- now tuck the elbow under the body as you flex forward with just the right side. Now extend back and up with the elbow and chest. Perform 6-10 reps on each side in a controlled speed.

3. Prone cobra. Lying on your stomach raise your upper body off the ground while externally rotating the arms. Squeeze the shoulder blades together and down while focusing on extension in the upper back. Squeeze the glutes together to minimize lower back extension. Perform 10-15 second holds to for 5-8 reps to develop endurance or perform 15-20 reps to mobilize the region.

These 3 exercises have helped me tremendously over the years. Like to hear you advice.

Once again. Check with a professional before performing any of these exercises.

Yours in Speed,

Lee

PS: If you want to discover proper movement patterns for strength training check out www.SportsSpeedEtc.com and look up Strength Through Movement Patterns DVD. You will love the information in this product