Thoracic Spine Mobility - Tennis Ball
February 7, 2009
Starting Position
- Tape two tennis balls together to for a "peanut" shape
- Lie on your back with the balls under your spine just above your lower back and your hands behind your head
Procedure
- Perform 5 crunches
- Then raise your arms over your chest and alternately reach over your head for 5 repeitions with each arm
- Move the balls up your spine 1 to 2 inches and repeat the crunches and arm reaches
- Continue moving the balls up your spine until they are just above your shoulder blades and below the base of your neck
Coaching Keys
- During the crunches, try and "hinge" on the ball rather than rolling over it
- Think about keeping your ribs pushed down to the ground during the arm reaches
You Should Feel It
- As if you were getting a deep massage in your mid to upper back
Tags:
Back, Injury Prevention, Shoulder Pain, Prehab
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