MUSCLE ACTIVATION / UPPER BODY

Muscle Activation exercises are designed to engage the specific muscles which are targeted that day during your training and temporarily improve the connection between the brain and the muscles. Improving muscle activation can allow for stronger contractions, better performance, and cleaner technique, resulting in safer and more effective training. Typically, these exercises are stationary by nature and specific to Total Body, Upper Body or Lower Body movement patterns.

T-SPINE MOBILITY

Thoracic (T-Spine) Mobility is an integral part of our INTEGRATED MOVEMENT PREPARATION. Our mobility Upper Body Series includes three primary movement patterns: Shoulder Flexion, Shoulder Activation, and T-Spine Mobility. T-Spine mobility can contribute 10-15 degrees of shoulder rotation. Your mid to lower spine adds an additional 20-30 degrees. An inhibited T-Spine (shoulder turn) will reduce the function of both the shoulder joints and the lower back. Increasing the chances of injuring your rotator cuff or having lower back disc problems. T-Spine windmills help the athlete focus on learning activating the muscles on the back side shoulder to help mobilize and stabilize the shoulder joint.

T-Spine Mobility: Half Kneel / Wall – Windmill

• Begin in a Half Kneel position perpendicular to the wall, feet hip width apart, inside knee is up, outside knee is down.
• Extend your inside arm straight, at shoulder height against the wall.
• Place our outside hand palm together with the other.
• Keeping your hips stable, rotate your upper body, by making a sweeping motion with your inside arm, turning your chest and palm to the wall.
• Sweep your arm until it is parallel to the floor and then return to starting position
• Focus more on shoulder turn rather than hand placement.