Name: Playbook - Brent Hayden - Thoracic Spine & Hip Mobility
Uploaded: 2024-08-18T20:18:53.453Z
Duration: 10 min
Description: Thoracic Spine & Hip Mobility

Oscar Flores

Arvid bruhn

Collection of my favourite exercises that I do to improve my thoracic and hip mobility. These can be done daily at home, gym, or before your swim/activation.

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camel

-Start in a lunge position
-Keep your outside hand planted firmly on the ground under your shoulder
-With your inside arm, reach for the ground with your elbow
-With the same arm, extend your arm and rotate towards your front leg and reach for the ceiling. Don't over do this.
-Repeat then switch sides
*Advanced: raise back knee off the ground*

Lunge + Thoracic Rotation

-Place knees and hips at 90 degrees (Table top)
-Keep one hand planted firmly on the ground under your shoulder
-With the opposite hand, reach as far as you can across your body between your knee and forearm (through the kneedle)
-Come back and rotate towards the opposite side and try to get your elbow to point to the ceiling. Don't over do this.
-Repeat then switch sides.

Thread The Needle

-Lie facedown with your arms at shoulder height
-Bring your foot to your opposite hand
-Pause briefly then slowly reverse to the starting position
-Repeat on the other side.

Scorpion Rotations

-Lie face down on your toes and hands under your shoulders with your elbows tucked to your sides
-Push your arms against the ground to arch your back and look up
-Unfurl your arch and push the ground away as you drive your hips backwards towards your feet
-Pause when your arms are outstretched in front of you
-Return to start position and repeat

Cobra To Child’s Pose

-Plant your feet slightly outside shoulder width apart with feet facing slightly outwards
-Squat down keeping your spine in alignment
-If you feel your spine rounding you've gone too far and that's okay, you can keep working at this
-With your hands in prayer position, bring your forearms as close to horizontal as you can using the pressure against your hands to push your knees out
-Hold this position for 45 - 60 sec
-Remember to breath!

Deep Squat Stretch

-From a table top position, step one foot back, and bring the other knee in front with your foot across your body
-Bring your body over your front foot
-Level 1: Stay on your hands
-Level 2: Come down to your forearms (in video)
-Level 3: Stretch arms out in front and bring your nose and chest to the floor
-Hold for 45 - 60 sec
-Remember to breath!

Pigeon Stretch

Thoracic Spine & Hip Mobility

Benjamin

Good all-round warm-up / mini workout. Would be difficult for me to do at the pool (no available dry spaces)

Thoracic Spine & Hip Mobility

Community

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