Pacific Paddler February 2014 - (Page 21)
Ask your JACO PT:
Thoracic mobility for paddlers
Thoracic Rotation
Thoracic Extension
Q: What is thoracic mobility? A: The
thoracic region of the spine includes the
twelve vertebrae from your upper to midback. Due to increased ligamentous attachments and structures (i.e. your ribs), the
thoracic spine tends to have less motion
than the neck and low back. To make matters worse, many of us sit at a desk for
work which causes forward, rounded shoulders, and stiffness in the mid-back. For this
reason, improving the mobility of your thoracic spine can be difficult.
Q: Why does thoracic spine stiffness
cause injuries? A: Think of the spine like a
chain: If certain segments aren't moving
enough, the segments above and below will
make up for the lost motion. In this scenario, the neck/shoulders and low back tend
to have increased mobility to make up for
Chest Opener
decreased motion in the thoracic spine. The
segments that are moving excessively are
more prone to instability, which places paddlers at risk for injury. Low back strains and
fatigue, neck pain, and shoulder impingement are common injuries that can be prevented by increasing thoracic mobility.
Q. Why do paddlers need thoracic
mobility? A: Paddlers need a high degree of
thoracic mobility to allow them to rotate
the trunk and increase the distance of their
reach in the water. Stiffness in this area
places paddlers at a high risk for neck, low
back, and shoulder injuries.
Q: So what's the solution? A: The
foam roller is a great tool paddlers can use
to improve thoracic mobility. Do these
three exercises every day to improve your
stroke and your posture!
Thoracic Rotation Stretch: Start on
your hands and knees with the foam roller
positioned lengthwise on the right side of
your body. Keep both arms straight and
reach your left hand under your right arm,
placing the back of your hand on the foam
roller. Rotate your trunk to the right and
allow the foam roll to assist your motion.
Hold 5-10 seconds and repeat 10-15
times. Repeat on your left side.
Thoracic Extension Stretch: Place the
foam roller under your upper back. Keep
your knees bent and feet flat on the
ground. Place your hands behind your head
to support your neck. Keep your okole on
the ground and let your head fall towards
the floor as you exhale, then come back
up to the starting position as you inhale.
Repeat 10-15 times.
Chest Opener: Lie lengthwise on the
foam roller with your feet flat on the
ground. Keep your arms straight and let
them fall out to horizontally toward the
ground. Hold 30 seconds.
Bring a copy of this article into the
new and improved JACO Rehab clinic
located at 1401 S. Beretania St., Suite 550
and receive 5$ off a foam roller! Happy
stretching!
Catherine Cullison, PT, DPT
February 2014
www. pacificpaddler.com
21
http://www.jacorehab.com
http://www.pacificpaddler.com
Table of Contents for the Digital Edition of Pacific Paddler February 2014
Braddah Mel's & Stand-Up Surfing Championship
Kanaka Ikaika, Season opener
Southern California update
1st Annual Movember Wet Dashe
Waterman's Academy
Thoracic mobility for paddlers
Vaka Eiva – 10th Anniversary
Pacific Paddler February 2014
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