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: Side-Lying Windmill

• 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.
• Place the other arm straight out in front, palm down.
• Slowly rotate your straight arm overhead, in a circular fashion, turning your palm up, and towards the ceiling
• Focus on activating your shoulder blade and pulling it toward your spine to increase your range of motion.
• Pull your back side shoulder to the floor as you rotate your arm.
• Perform for 5 reps and repeat on the other side.