Seated thoracic rotation stretch
Low Back Injury Prevention Program
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5m 57s
This is a thoracic rotation stretch to help you improve your thoracic mobility. This is also a great stretch to help you to activate your core to effectively rotate your torso and thoracic spine.
Frequency: 2 - 4 days a week @ 60% effort
Technique:
- Start by sitting upright with a neutral spine either in a chair or on a bench.
- Try and maintain a still/stable pelvis and lower body.
- Rotate through your upper back and then grab the chair to help give you more stretch.
- The stretch should be predominantly in the upper back, not the lower back.
- Hold the stretch for 1-2 minutes and breath deeply 4 seconds in and 8 seconds out.
- Specifically try and feel like you breath wide through your lower ribcage.
- After the 1-2 minute stretch begin your PAILs contraction by engaging your core to rotate back to centre. The contraction should build gradually from 20% effort, gradually increasing 60% effort. Hold for 15-20s.
- relax the PAILs contraction and begin your RAIls contraction by rotating further into the stretch again building from 20% effort to 60% effort and hold for 15-20 seconds
- repeat on the other side
**ensure to never move through any pain or pinching.
- hold the PAILs contraction for 15-20s
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