#tspine

Instagram photos and videos

#tspine#mobility#fitness#tspinemobility#flexibility#thoracicmobility#backpain#movement#yoga#mobilitytraining#training#health#personaltrainer#movebetter#idoportalmethod#yogi#neckpain#workout#spine#bodybuilding#stretching#livebetter#shoulderpain#deskjob#fitnessmotivation#shouldermobility#spinehealth#prehab

Hashtags #tspine for Instagram

Mobility Monday: Today we have a kneeling T-Spine rotation. Step 1. Get on hands and knees and push your hips back. Step 2. Place hand on head. Step 3. Bring your elbow to your midline and then try and point it to the sky. Do this exercise 8-10 times each side. #mobilitymonday #PNFME #LIVEFIT #MOBILITY #TSpine


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Here are some upper back (thoracic spine, or T-spine) mobility drills. Proper mobility through the thoracic spine keeps us from having too much movement in the cervical (neck) and lumbar (lower back) spine. Try incorporating some or all of these into your upper body warmups! #personaltrainer @dac_pt #personaltraining #dacdifference #movewithpurpose #prehab #tspine #mobility #health #fitness #districtathleticclub @derekmarsette @nilma_husain @the_ginger_beast_ @kodaigle


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Mobility Monday : T-Spine Rotation .

Sorry I missed last week familia, I wasn’t feeling 100% so just took it easy .

Lie on your side with the legs in a 90:90 position and a foam roller between the legs (helps maintain a neutral spine) .

Keeping the bottom arm on the floor rotate the torso with the aim of putting the top shoulder blade onto the floor .

Eyes follow the hand .

Full exhale at the end range .

If they have a bad shoulder then place it across the body but the aim is to still get the shoulder blade onto the group .

To pregress rotate onto a foam roller or block to limit ROM and minimise lumbar rotation .
Let me know if you give it a go! .





#mobility #movement #stability #rehab #physicaltherapy #functionaltraining #flexibility #mobilitytraining #mobilitymonday #prehab #fitnessblogger #blogger_ch #fitnessmotivation #fitnessinspiration #bodybuilding #recovery #girlswholift #fitness #rest #lornajane #fitnessinfluencer #fitspo #bulking #winter #fitnessrolemodel #fitspo #tspine #tspinemobility #upperbody #upperbodyworkouts


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🔴TIGHT HIPS, KNEES, ANKLES?🔴
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🚨Try this quick Hip Mobility Flow🚨

In this video, I go over a sequence of 6 movements to loosen up your lower body.

↪️These movements will help mobilize your hip flexors, quads, hamstrings, inner thighs, ankles & will even loosen up some of that mid/ upper back & shoulder tightness we all have from time to time.
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Perform 10-15 rounds of the entire flow. This routine will take less than 10 minutes to complete.

If you have chronic hip tightness; however, I’d highly recommend seeing a physical therapist or chiropractor to delve into the issue and figure out what the underlying cause is.

I hope this video helped you out! Share with a friend who might also benefit from this hip mobility flow!




@clinicalathlete #clinicalathlete
#hipmobility #hipstretch #mobility #stretch #mobilityflow #anklemobility #hipflow


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Mobile Mondays:

Here are a few mobility-focused movements you could do anywhere.

My desk jockies (sedentary individuals) this is especially for you.
Let's move!
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🔊@badgalriri "same ol' mistakes"
#walkout #pushup #mobility #singleglateraldeadlift #worldsgreateststretch #hipflexor #tspine #hips #hamstrings #balance #shoulder #stability #piriformis #glutes #abdominals #fitness #personaltrainer #nyc #women #womenwholift #afrogirlfitness #melaninfitness #naturalandfit #melaninfitness #frontalplane #sagittalplane #transverse #adidas


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Uma das minhas lacunas no que diz respeito à mobilidade centra-se na zona torácica, pouca capacidade de rotação (plano transverso) 😒
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Aqui vos deixo o exercício que tenho feito de forma regular para melhorar a mesma 😀
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"Improving everyday"👍🤸
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@umove_studio
@crossfitblackedition
@stickmobility
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#umove_studio #stickmobility #healthcoach #personaltrainer #coach #mobility #workout #training #crossfit #improving #tspine #portugal


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MOBILITY DAY 1:
🌀 90/90 Hip Rotations
Start with your hands behind you on the floor and both knees at a 90° angle. Let the hips relax and stretch for 5-10 seconds then rotate to the other side. To advance, try sitting up with your arms in front of you! .
🌀Quadruped T-Spine Rotations
Start with your hands directly under your shoulders and knees directly under your hips. Place one hand behind your head and slowly lift that elbow towards the ceiling, allowing your gaze to follow. Then bring the same elbow down towards the floor gazing up in the opposite direction. Be sure to let the rotation come from the middle of your back rather than your hips. .
🌀Table Top Shoulder Extensions
Sit on the ground with your knees bent and feet flat on the ground, hands behind you with your fingers facing your feet. Slowly lift your hips up to create a table top, stretching your shoulders, biceps and chest.
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If you have an extra 5 min today, give these a try to open up the hips, chest, shoulders and back!


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T-spine and shoulders in 60-seconds (each side 😉).
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Try this progressive sequence for 2-3 reps per move. The base position is largely the same (laying on your side - hips and shoulders stacked) but as you warm things up, you ask a bit more of that region of the body.
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Try and keep your bottom knee pressing into the ground and try and keep your thumb brushing over the ground on each circle overhead.
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Running the sequence through before an upper body workout is pretty sweet. Or just do it at home for movement homework.
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Motion is lotion!
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#shoulders #tspine #shouldermobility #warmup #mobility #movementprep #fascia #myofascialrelease #cooldown #timeefficient #movement #motionislotion #movementtraining #fitness #rangeofmotion


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Mobility M O N D A Y 👌🏼


💥 Shoulder or neck pain? Neglecting your thoracic spine mobility can lead to a host of dysfunctions & imbalances throughout your body. For example; stiff neck, impingement in overhead lifts, or presses. 😯The spine is often an overlooked area for mobility but extremely important for posture & injury free training. 🧐👉🏼Check now: Can your thoracic spine extend, side bend and rotate freely? 👆🏼Here are some simple drills you can incorporate before your workout, throughout the day (especially if you’ve been sitting for too long), etc. Remember, with mobility, consistent effort is key 🔑. As always, pay attention to where you might feel some restriction. Sharing is caring, Tag someone who might find this useful! 🤗


1️⃣t-spine extensions (keep hips down the entire time as you reach/extend back
2️⃣t spine rotations (keep shoulders stacked)
3️⃣Broomstick or pipe extension & lat stretch (Keep knees under the hips. Push hips back as you extend your chest & ribcage down to the ground)
4️⃣Hinge with rotation (Focus on not allowing the hips to move from side to side)


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Håndstående.. 1 / 20 forsøk er decent😂 føles som en time å stå 2-3sekund i en straight line med haka mot brystet👐😆 og enda sinnsykt skummelt..😝🤸‍♂️


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Closed chain shoulder strength drills are great for all around scapular strength and cuff stability. Give some of these great exercises a try @lustrengththerapy !
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🚨 3 EXERCISES TO BULLETPROOF YOUR SHOULDERS 🚨

The serratus anterior is a muscle that is responsible for holding the shoulder blade onto the rib cage.

A weakness or dysfunction in this muscle will allow the shoulder blade to lift off the rib cage and tilt the shoulders forward. This can lead to chronic shoulder impingement symptoms, poor overhead mobility and possibly "winged scapula". Strengthening this muscle and creating more stability is a must in every lifter's program!

1️⃣ Scapular Push Ups:
➡️ Wrap a mini band around the wrist
➡️ Place hands shoulder width a part on wall
➡️ Fully retract the shoulder blades and protract into starting position

2️⃣ Scapular Clocks:
➡️ Start in the same position as above
➡️ Fully protract both shoulder blades while moving one arm in a clock-like fashion
➡️ Do not allow the elbow to bend during this exercise

3️⃣ Scapular Crawls:
➡️ Start in the same position as above
➡️ While keeping the shoulder blades protracted, crawl one hand up at a time
➡️ Keep the arms fully locked out at all times

Aim for 12 - 15 repetitions for 2 - 3 sets before and after your workout for the best results!
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🚨 LEAVE A LIKE AND TAG A FRIEND WITH SHOULDER PAIN! 🚨


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This week I answer the question I get asked daily! And I talk more about online training, what it is, and how you can work with me!

drnickhelton.com


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#Repost @stopchasingpain
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Stress isn’t bad. It’s when you can’t control it that the ass kicking of your health comes with a vengeance
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Stress inhibits the healing process
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Little Tiny Action Steps LTAs 🔹make a difference. Little and often over the long haul
1. Sing today
2. Go outside today
3. Take your shoes off outside today
4. Brush your teeth with the opposite hand today so you smile early
5. Skip 5 feet today
6. Walk backwards 5 feet today
7. Do a kind thing today that nobody knows about
8. Drink water when you wake up today
9. Rub your stomach and pat your head at the same time today
10. Say ‘I believe in love, magic and unicorns’ today
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Hells bells I bet if ya did just a few today it would kick some stress to the curb
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#stress #hansseyle #stressreduction #itdoesnttakemuch #relaxation #clinicalathlete #selfcare


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#Repost @deskboundtherapy
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4 STEPS TO FIX NECK PAIN
FOLLOW FOR MORE:
@deskboundtherapy & @rehabwithroman

Prizes and Giveaways coming up in the month of December To subscribers only!

TAG A FRIEND WITH A STIFF NECK! 👇👇
We want you ready for new year's resolutions! ·
Neck pain is very common around office workers. Today I'm going to discuss what I have found effective to treat this issue.
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The neck begins at the base of the skull and through a series of seven vertebral segments connects to the thoracic spine, along the upper back.
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Often when neck pain occurs we look directly at neck to alleviate the tension, however its extremely important to ALWAYS look at T-Spine mobility, since everything is connected! The levador scapula attaches the upper back. (González-Iglesias J et al., 2009)

1️⃣ Stretch yo neck, before it gets sore (swipe left for example)
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2️⃣ Mobilize the upper back and #tspine with backbends on a foam roller. ·
3️⃣ T-spine rotation from a quadruped position are super important to loosen up the neck!
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4️⃣ Strengthen the deep neck flexor muscles with chin tucks 2 sets of 15-20 reps a few times a week.
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Stay tuned for my next post in the #DBTneckpain series.
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Disclaimer: this isn't medical advice, visit your doctor or physiotherapist if you are experiencing discomforting symptoms

#torontofitness #yoga #fitness #alphalete #mobilitywod #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #flexibility #workout #physique #idoportalmethod #myodetox #tspinemobility #mobility #physiology #idoportalmethod #fitness #rehab #health #physiotherapy #doctor #pain


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💥The best T-Spine + Lat Stretch💥
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This is an awesome drill using a foam roller that I use with my athletes to focus on mobilizing the t -spine, and also getting a nice stretch in the lats and the rhomboids 🔥
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💪🏻The T-Spine (thoracic spine) mobility is an often overlooked focal point for athletes. It is important because it is built for rotation, flexion and extension 💯
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If we are unaware of how to use it - we may over compensate with our lumbar spine 😅💥🙅🏼‍♂️
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💡Sometimes we are just unaware of the things that are restricting us in terms of range of motion and efficiency and movement ...but don’t worry - that’s what IG is for! 🤷🏼‍♂️
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But don’t take my word for it. Just do it...BECAUSE GAINS 🔑💯✅
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🎥: @kaitlin.physio ⠀⠀⠀⠀⠀⠀⠀
#gains #tspine #mobility #thoracicmobility #thoracicspine #backpain #mobilize #strengthen #exercise #fitspo #fitfam #toronto #backworkout #backexercises #rollout


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Repost: @theherofix
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There are a lot of us who spend the majority of our workday at our desk 👨‍💻👩🏻‍💻

Even when taking a break, we’re usually on our phones, still typing away and overworking our hands and fingers. That's where hand stretches become really important💯💪

Proper stretching can help ward off tendinitis and nerve entrapments of the wrist and hand. Try out this stretch and aim for 30 sec to 1 minute rounds.

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#strechitout #posturecorrection #healthyspine #improveposture #backpainrelief #goodposture #deskjob #tspine #thoracicmobility #mobilitytraining #backworkout #bodywellness #spinehealth #neckpain #movebetter #shoulderpain #postureig #correctposture #strongerthanyesterday #energyboost #officeyoga #stretching #livebetter #thrive #fitnessmotivation #personalimprovement #betterment #officestretches #laptoplifestyle


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Slide away #shoulderhealth #TSpine


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@Regran_ed from @achievefitnessboston - 5 WARM-UP MOVES FOR YOUR UPPER BODY!
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What’s up, Achievers?! @laurenpak22 here with some warm-up exercises to use for your upper body. These moves cover everything from your thoracic spine to your lats to your triceps and also incorporate some stability-based drills as well.
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Perform them in a circuit fashion once through before your workout or as part of a daily mobility program! -
We hope this post helped you out! Until next time, Peace, Love, and Muscles ✌️💙💪!
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#tspine #tspinemobility #upperbodywarmup #shouldermobility


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Arm Bar with Elastic Band.🍃
Considero l' Arm Bar uno degli esercizi più interessanti e completi visto da un profilo posturale, per quanto riguarda la mobilità e la stabilità articolare. (Oltre ad essere molto bello da vedere) •Si esegue solitamente impugnando un kettlebell o un manubrio, di piccola taglia, rispettando le condizioni per l'esecuzione di un Turkish Get Up -TGU- (braccio esteso, stabile con spalla in sede ect..) Ma non tutti lo conoscono:) Personalmente lavoro con molte persone anziane e con adolescenti, dove mettere insieme e fissare alcuni movimenti non sono immediati.😅 Ciò non toglie che possa essere una variante al carico. •La banda elastica resta un buon riferimento di resistenza da gestire per favorire la stabilizzazione della parte superiore e intanto capire come meglio gestire la parte inferiore. Senza alcun stress🍃 Adapt.

#armbar#postural#stability
#mobility#elasticband#adapt
#moveyourbrain#brain#body
#beopenmind#healthyspine
#tspine#hips#chest#shoulder
#prehab#movement#functional
#myway#baggage#goon


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There are a lot of us who spend the majority of our workday at our desk 👨‍💻👩🏻‍💻

Even when taking a break, we’re usually on our phones, still typing away and overworking our hands and fingers. That's where hand stretches become really important💯💪

Proper stretching can help ward off tendinitis and nerve entrapments of the wrist and hand. Try out this stretch and aim for 30 sec to 1 minute rounds.

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#strechitout #posturecorrection #healthyspine #improveposture #backpainrelief #goodposture #deskjob #tspine #thoracicmobility #mobilitytraining #backworkout #bodywellness #spinehealth #neckpain #movebetter #shoulderpain #postureig #correctposture #strongerthanyesterday #energyboost #officeyoga #stretching #livebetter #thrive #fitnessmotivation #personalimprovement #betterment #officestretches #laptoplifestyle


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Isolated Cat/Camel for T-Spine Mobility at @primalnrgfitness .
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▶️ johnfrancis-kennedy@web.de ◀️ for 4-Week Private Nutrition Coaching 🥑 .
#training #coaching #fitness #functionaltraining #health #personaltrainer #personaltraining #strength #mobility #longevity #gym #movement #healthylifestyle #lifestyle #trainer #workout #backpain #movewellmoveoften #tspine


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4 STEPS TO FIX NECK PAIN @ExercisesGuide
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Neck pain is very common amount Deskbound Individuals and today I'm going to discuss what I have found effective to treat this issue.
·
The neck begins at the base of the skull and through a series of seven vertebral segments connects to the thoracic spine, along the upper back.
·
Often when neck pain occurs we look directly at neck to alleviate the tension, however its extremely important to ALWAYS look at T-Spine mobility, since everything is connected! The levador scapula attaches the upper back. (González-Iglesias J et al., 2009)

1️⃣ Stretch yo neck, before it gets sore (swipe left for example)
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2️⃣ Mobilize the upper back and #tspine with backbends on a foam roller. ·
3️⃣ T-spine rotation from a quadruped position are super important to loosen up the neck!
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4️⃣ Strengthen the deep neck flexor muscles with chin tucks 2 sets of 15-20 reps a few times a week.
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TAG a friend with neck pain! #Neckpain #neckstretch #backpain#painrelief
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Cr:@deskboundtherapy
#cardioexercises #yoga #fitness #alphalete #mobilitywod #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #flexibility #workout #physique #ukfitfam #idoportal #idoportalmethod #myodetox #tspinemobility #mobility #physiology #idoportalmethod


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5 WARM-UP MOVES FOR YOUR UPPER BODY!
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We are here with some warm-up exercises to use for your upper body. These moves cover everything from your thoracic spine to your lats to your triceps and also incorporate some stability-based drills as well.
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Perform them in a circuit fashion once through before your workout or as part of a daily mobility program! Let us know if you need any modifications to the moves above - there are plenty of exercises that accomplish the same result!
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#tspine #tspinemobility #upperbodywarmup #shouldermobility #somervillema
Repost @achievefitnessboston


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THE BEST STRETCH YOU MAY NOT BE DOING.
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This is one way I stretch AFTER foam rolling/smr, to help the promote the concept in my previous post. It starts as a calf stretch, but becomes so much more. This is advanced and may not be for you at this time. A t-spine rotation stretch on the floor with added ankle movement is an easier version.
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Rotations, leans via reciprocal inhibition all help me open my ankles, hips, lower back and t spine. The trick is to breathe, move slow/gentle, and bend both knees before you come out of the stretch.
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#ct #mobility #stretch #unwind #justbreathe #fascialunwinding #fascia #physiotherapy #plantarfaciitis #tspine #trainsmart #training #ssj #lowbackpain #movebetter #calfstretch #gym #bodybuilding #mobilityflow #myfitnessdance


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Segmental Cat Cows...emphasis on the Cow!!!
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@titanbarbell barbell had his Halloween costume still kicking around so you know where my head immediately went to!! .
2 birds one stone here.... spinal segmantation and stop taking yourself so damn f-ing seriously !!! Have some fun and dont worry what others will think!
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(Btw i got some breath work in too ...it was hard AF to break it in this thing.
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Happy friday!!!
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#nutritionschool #iin #healthcoach #healthandwellness #eighty20rule #balace #yoga #yogi #movement #mobility #kinstretch #frc #functionalrangeconditioning #controlyourself #challenge #CARs #catcow #cow #spinalsegmention #lumbar #tspine #donttakeyourselfsoserious #stopworryingwhatpeoplethink


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#Repost @joetherapy (@get_repost)
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Post-Flight/Car Ride/Train Ride Routine!
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☝️TAG A FRIEND WHO SITS/TRAVELS A LOT!
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THROWBACK TO MY TRIP TO THE CZECH REPUBLIC!
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👉This is the routine I did when I got to my room in the Czech Republic after a 9 hour flight in the middle seat and 3 hour train ride. Let’s just say my body did not like me BUT it did after I did this routine!!!
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🎵 The Middle X Stay Mashup
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#joetherapy #strengthandconditioning #strengthcoach #mobility #massage #physio #fisio #chiro #health #spine #pain #backpain #tennis #golf #pilot #airline #lacrosse #personaltrainer #personaltraining #fitness #flexibility #tspine #spinaltwist #yoga #yogi #yogitoes #yogaeverydamnday #rehab #prehab


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