{"id":88286,"date":"2021-11-19T15:00:14","date_gmt":"2021-11-19T14:00:14","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=88286"},"modified":"2021-11-18T18:40:58","modified_gmt":"2021-11-18T17:40:58","slug":"4-exercises-to-improve-the-thoracic-extension","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/dryland-training\/4-exercises-to-improve-the-thoracic-extension\/","title":{"rendered":"4 exercises to improve the thoracic extension"},"content":{"rendered":"

The importance of thoracic mobility for optimal shoulder functioning (Part 1)<\/span><\/span>\u00a0<\/span><\/h2>\n

Shoulder injury prevention<\/a> programs designed for swimmers are often focused only on the strength\/endurance of the\u00a0rotator\u00a0cuff, and the rotational range of the glenohumeral. Though these are\u00a0important areas\u00a0to target, the upper body motions involved in swimming are\u00a0very complex\u00a0and require contributions from multiple joint segments.\u00a0<\/span>\u00a0<\/span><\/p>\n

It is important to always consider that the pathoanatomic location of the injury may be the result of limitations proximal or distal to that site.\u00a0<\/span><\/b>An example would be a swimmer with limited shoulder flexion whose lack of mobility causes them to engage in the compensatory strategy of hyperextending their lumbar region. Though this will help them to achieve an improved streamline during the entry phase of a dive or the underwater kicking phase, it will cause lower back pain which may not\u00a0immediately\u00a0be attributed to a shoulder limitation.\u00a0<\/span>\u00a0<\/span><\/p>\n

One of the areas that swim and strength coaches should be mindful of is the thoracic spine.<\/span><\/b>\u00a0This is a transitional zone between the cervical and lumbar regions, where\u00a0approximately 80%\u00a0of axial rotation originates. Thoracic extension is synchronized with shoulder movement, and thus contributes to the total range of motion during shoulder elevation.\u00a0<\/span>Changes in posture and limited range of motion at the thoracic spine can influence the scapula kinematics<\/span><\/b>\u00a0and could\u00a0consequently\u00a0restrict or\u00a0impair\u00a0shoulder functioning.\u00a0<\/span>\u00a0<\/span><\/p>\n

\"exercises<\/p>\n

To reduce the risk of injury, it\u2019s important that athletes have a strong base from which to load a movement. An adequate thoracic extension is thus a prerequisite of many exercises performed by swimmers in the gym. Front squats, overheads presses, cleans, snatches, and pull-ups could all potentially overload a compensatory area if an athlete has a limited thoracic capacity.\u00a0<\/span>\u00a0<\/span><\/p>\n

The following exercises are recommended to strengthen the extension of the thorax.<\/span><\/b>\u00a0They require attention and precision, as this area is limited in range by nature. An average of 9-15 degrees worth of thoracic spine extension is expected when performing these movements, with more during flexion elevation.<\/span>\u00a0<\/span><\/p>\n

1. Self-massage and thoracic mobilization with foam roller<\/h3>\n

From the supine position, place the middle of your back on the foam roller with your legs supporting your body weight. Start rolling and massaging the mid-back with slow and controlled movements. Next, cross your arms over your chest, mobilizing the middle of the back while keeping your butt on the floor and strongly contracting your abdomen. Focus on extending your mid and upper back over the roller. Do not arch your lower back and avoid hyperextending your neck (imagine you\u2019re holding a tennis ball under your chin to help). You may add some shoulder flexion movements provided this does not cause your lower back to arch excessively.\u00a0<\/span>\u00a0<\/span><\/p>\n