Stretch Upper Back without Lower Back Pain – Lumbar Lock Rotation

Stretch Upper Back without Lower Back Pain – Lumbar Lock Rotation


Welcome back to Foundation Physical Therapy’s
YouTube Channel. Today we’re going to go over a fantastic thoracic mobility activity
that we call Lumbar Lock Rotation. This activity was pulled from the SFMA kind of treatment
protocol. It’s a great activity to assess thoracic mobility as well as improve thoracic
mobility. For clinicians watching out there this is a good thing to bring in clinic as
long as you know the name and look it up you can definitely find a lot of resources online.
For patients or for athletes in general it’s a great just mobility activity to do on a
regular basis. Any rotational athletes golfers especially. If you want to improve your golf
game with just doing one added thing and not changing your practice or training then incorporating
this into your movement prep or your stretching you don’t have to do it before you play
or after. Just start doing it and see how it transitions into your game. So what it
is, is you have to lay on a flat surface and we’ll use the floor for this example. You’re
going to sit back onto your heels and my feet are together but my knees are apart that makes
my hips a little bit more comfortable. Then I’m going to take my elbows and I’m going
to drop them in between my knees okay. You’ll notice that I’m kind of way down here and
my spine is a little flexed. Then there are several variations here. What you want to
do is for starters the text book way to do it is to put this hand behind your back. You’re
going to support yourself on your right elbow in this case and then you’re going to turn
and try to open up your chest this way. I should feel this in my upper back. Common
mistakes are people who are really torqueing the shoulder back. You’ll notice the shoulder
doesn’t do very much it’s just rotation in the upper back. For overhead athletes the
variation is like this. You put this hand here, you get that elbow up first and then
you’re going to rotate up. You may find just getting this elbow up is already challenging.
If that’s the case then there’s nothing wrong with just working on strengthening here
and once you’ve mastered this then adding the rotation. If you have shoulder issues
and you know that this or this is not going to happen but you still want to improve your
thoracic mobility you can take this hand and just gently place it on the opposite shoulder.
That eliminates any strain on this shoulder. Again you stabilize and balance on your right
elbow then you’re going to rotate. Now another thing you want to avoid is coming up this
way and really leaning and coming up. You want to stay low and imagine you’re inside
a barrel and just rotate. You want to do this to both directions. You want to see that both
directions are equal in their mobility and you just do it as a part of your movement
prep. I think its an activity that you’ll like and it helps to relieve strain on the
shoulders and the neck and even in the lower back. So that is our thoracic mobility activity
and we call it in clinic our Lumbar Lock Thoracic Rotation.

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