Mobility WoD Week 2: Progressive Mobility

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This week we are focusing on thoracic extension. We show you how to fix imbalances created by our all to common lack of Thoracic mobility. If you feel tight overhead or spend hours a day working at a desk or on your phone. There is a good chance you have created some imbalances . Often referred to as “text neck”, we spend so much time in this internally rotated position it becomes the norm for the adult population!

“Text Neck- the constant head foreward position creating a nasty imbalance.”

We can reverse and improve this imbalance though. Beginning with these two Thoracic extension and flexion drills.

#1– Placing your upper back on a foam roller get your core organized (squeeze your belly button to your back). Then slowly extend back and over the foam roller.  Then come back into flexion by folding forward while maintaining an organized core. Your prescription for this is to spend 3 minutes doing this 3x per day.

#2- Similar idea to the first drill but this time we are creating an anchor point using the barbell or any weighted object you can find.  The idea for this drill is to create opening in the Thoracic through breathe. You will hold this position, again being organized first. Then going through a deep breathing pattern for 3 minutes.  Slow deep inhale (trying to expand the rib cage) followed by a long slow exhale. Prescription for this one would be when you first get out of bed in the morning and adding it in to your bed time routine.

It will take a conscious effort on your part to add in these mobility drills on a daily basis. To see the best improvement you should be doing them three times a day minimum.  Start to approach mobility like you would strength training or learning a new skill! You need to look for and seek progressions of the movements. That means to see the best results you need to be tracking your mobility. How often, how long, what did you do and how did it feel are great questions to ask yourself and record.  That way you can check and see what drills are creating the most positive change.

For a more in depth look at how to improve your Thoracic mobility check out our Mobility WoD week 2 on our Facebook Page below:

The X-Project School of Fitness

 

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

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