Part 2

If you’re unable to keep your torso vertical in the squat we will start by looking at your mobility in the thoracic spine or T-Spine. This mid-back region can be prone to restriction due to poor posture on overuse of one side of the body often seen on overhead throwing athletes and rotational athletes i.e.( baseball, tennis, golf) once we unlock this region we then stabilize giving the musculature the best opportunity to build strength and endurance.

2-3 days per week perform the following

Tissue work up and down the T/spine with foam roller or peanut 60-120 seconds
Quadruped with abd. and Rotation 2-3 sets of 10 each
Scapular push ups 2-3 sets of 10 reps
Superman holds 10 reps with 5 second pause at top
Band Pull A parts 2-3 sets of 15 reps
Seated T-spine rotations with Hands over head 1-2 sets of 10 reps

 

Once you have completed section 2 check your score and complete sections 3 if necessary

Sections 3
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