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: Open Book

• Begin lying on your side with legs bent and knees at waist height.
• Place bottom hand on top of knees to help keep them together and in place.
• Take the other hand and place it behind your head.
• Slowly open and turn shoulders to try and touch the shoulder blade of the top shoulder to the floor behind you.
• Once you have gone to end range of motion, pause, take a deep breath, relax and exhale and repeat
• You should gain a little more range of motion.
• Return to start position and repeat x5. Repeat of the opposite side.

T-Spine Mobility: Bretzel

• This is a more advanced version of the Open Book. It’s not easy.
• Keeping the bottom leg bent, place the thigh in line with your torso. Your ankle will be behind you on the floor
• With your top hand, grab your ankle behind you. It’s a tough reach and if you can’t grab it, you’re not flexible enough to do this stretch.
• Start with both shoulders’ perpendicular to the floor. Reach back with the top shoulder blade to the floor.
• Once you have gone to the end range, pause, take a deep breath, relax and exhale.
• You should gain a little more range of motion.
• Return to start position and repeat x5. Repeat of the opposite side.