Learn about the increasingly popular thoracic extensions.
Unfortunately, many of us lead a sedentary lifestyle, which is why our vertebrae are constantly bending. This means that the spine is rounded and the shoulders are lowered forward.Targets: middle and upper back and neck.
Necessary equipment: roller.
Level: medium.
However, a little thoracic extension for the spine can negate the harmful effects of sitting, which many of us experience every day.
Advantages
Improves the mobility of the thoracic spine
Such extensions are aimed at the upper and middle back, which are problematic areas for many people. If you feel tension in these areas, try adding T-spine stretches to your stretching program to improve mobility.
In addition to improving functionality (i.e. your ability to exercise and do daily chores), this increased mobility can even reduce neck and shoulder pain. What you feel like neck pain may actually be related to tension in your back (especially in the trapezius muscle).
Teaches basic control
Extensions will expose anyone who does not know how to use their core muscles. The first mistake that most coaches pay attention to is excessive stretching of the lumbar spine, which suggests that the athlete compensates for stretching of the thoracic spine. Thoracic spine extensions will help you gain control over the cortical muscles and stability if you train with the right technique.
Helps to identify problems with mobility
Chest extensions are an excellent tool for identifying major mobility problems. For example, if you find it difficult to get down into a deep squat, chest extension can tell you if the problem is related to your upper back or if you need to solve a hip problem.
Step-by-step instructions
Here's how to do chest extensions on a foam roller.
Place the roller on the ground. Sit on the ground in front of the foam roller, bend your knees and put your feet on the floor. Position the foam roller so that it touches the middle of your back when you lean back.
Cross your arms in front of your chest or behind your head to support your neck.
Slowly lean back until your back touches the foam roller. Inhale
As you exhale, press your back against the foam roller and lean back slightly until you feel moderate pressure. Keep the core muscles tense and stretch only the thoracic spine, but not the lumbar spine.
Inhale and return to the center. Perform 8 to 10 repetitions.
Common mistakes
This difficult stretch becomes a victim of many mistakes.
Hyperextension of the lower back
Many people who try chest extensions take a foam roller and just lean back as far as possible, but they don't realize that their lumbar spine does most of the work — and at the same time enhances bad movements. To properly perform chest extensions, keep the lower back in a neutral position; do not bend it.
"Protrusion" of the chest forward
Similarly, the divergence of the ribs is a fairly common mistake that occurs in people with limited mobility of the spine. When your rib cage protrudes, it means that you cannot control your body. When performing chest extension, act as if you are trying to reach the hollow delay position.
Hips lift off the ground
If your hips lift off the ground during thoracic extensions, you compensate for the lack of mobility of the spine. The purpose of extension is to stretch the upper spine, leaving everything else in a neutral position, including the hips.
Modifications and variations
Need a modification?
If the extension of the T-shaped spine on a foam roller seems too complicated to you — if it's painful or you can't maintain a good technique — start with something simpler and with a smaller range of movements. Outdoor angels are a good option to start with. Like wall angels, floor angels challenge the thoracic spine and strengthen control over the cortical muscles.
To make floor angels, follow these steps:
Lie on the floor with your back.
Bend your knees and put your feet on the ground. Press your back and hips to the ground.
Place your hands behind your head so that your elbows are on the floor and pointing to the sides
, slowly stretch and lower your arms, simulating a bench press over your head. Try to do this by keeping your back on the floor.
Do you want to take the challenge?
If you can safely perform spine extensions with good technique, you can put one or both hands above your head for extra load.
Safety and precautions
Thoracic extensions can cause pain if you do them incorrectly. Remember these precautions to keep good technique and prevent injury.
Keep your core muscles engaged
Always keep the body tense and engaged during spine stretches on a foam roller. Lack of core control will lead to the consolidation of poor movement patterns that put your spine in a dangerous position. Your lumbar spine should remain neutral throughout the movement.
Control your breathing
Believe it or not, your breathing technique can increase or destroy the success of your upper spine stretches. Exhale when you stretch your back, and inhale when you return to the starting position.
Perform slow, steady repetitions
This is not an exercise in which you need to hurry. On the one hand, haste can lead to poor technique, but more importantly, haste when extending the spine can lead to back pain or injury in the worst case.
