Thoracic rotation is often decreased during pregnancy. It’s hard to turn when you have a baby bump in the way! You can also lose it if you tend to train strength only in the sagittal plane, or don’t do any single arm and leg work.
Good thoracic rotation will help the cross-connection between opposing sides of your obliques that helps to drive the movement through your abs instead of your back. This can help close a diastasis, improve pressure management, and provide support to your hips, shoulders, back and neck.
Thoracic rotation isn’t just about your vertebrae moving. It’s also about your rib cage being able to change shape and a scapula that moves well around the rib cage. You can use scapular positioning and timed breathing in your upper body routine to improve it all.
I love a good test-retest scenario 🤓 First, test your thoracic rotation. Don’t force it, but make sure your knees and hips don’t move to isolate the movement in your thoracic spine. See what your body is automatically giving you. Assess not only how far you rotate, but how you rotate and the ease of rotation. Then, try this bent row on each side. After you are done, retest your thoracic rotation and see if there is a difference!
Exercise Tips:
🔹As you move your working arm, make sure you maintain the press through the down arm to help stabilize your rib cage (and also get some sneaky serratus strength on that side!)
🔹When your scapula is sliding back, inhale into your chest wall and armpit. Exhale your ribs back while you pull your shoulder back a bit more. Remember that it’s not about how high your elbow goes, but rather feeling your chest wall open and shoulder blade slide back.
🔹Then, let your scapula slowly slide forward and around your rib cage as you lower the weight. Now inhale into your back and between your shoulder blades, and exhale the ribs back.
🔹The entire time, pretend there is a laser pointer in the center of your chest pointed straight down. Repeat for 6-8 reps.
Now you are getting mobility and strength in one move. Who doesn’t like working smarter and not harder?
Did you try it out? Did you notice a change?
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
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