Four Part Snatch Mobility Series Part#1, The Thoracic Spine
IMPROVE YOUR SNATCH MOBILITY WITH SIDEKICK AND INTEGRAL PHYSIOTHERAPY
Part #1 - The Thoracic Spine
Check out part 1 of our four-part video series led by Integral Physiotherapy's Adam Giesbrecht.
In this video, we go through 4 stretching exercises specifically targeting your thoracic spine.
Not only will you see a demonstration of the exercise performed, but Adam will give you some actionable tips to get the most out of each one!
These exercises will help improve your position at the top of your snatch while reducing the risk of injury to your shoulders!
CAT & CAMEL
Start on your hands and knees with your back in a neutral position. Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine. Hold this position. Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back. Hold this position, and then repeat.
Puppy Dog Pose
Start on your hands and knees. Walk your hands forward. Push your hips up to the ceiling as you allow your chest to drop down to the floor. Keeping stable in the shoulders, slide your shoulder blades down toward your hips and let your chest settle on the floor.
Thoracic Rotation - Kneeling
Start on hands and knees, moving your body back over your legs a little and straightening your arms out in front. Place one hand on the back of your neck, keeping the elbow pointed out. Rotate your body, leading with the elbow, so that your elbow comes down towards the middle of the floor, and then rotate back up. As the elbow comes up, you will get a twist in the middle of the back. Go on all 4s, sink belly
CHILDS POSE WITH A TWIST
Kneel on the floor and sit on your heels. You can place cushions underneath your hips if you need to. Stretch your arms out in front of you, and walk our hands over to one side. Keeping your hips over your heels, turn your outer palm to face up, and place the other hand on top. Arch your outer side up a little as you reach to the side to increase the stretch.
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