Tactile = Sense of Touch...

Hey OTG'rs Let's talk Thoracic Mobility....


Some good 'ole fashion foundational info...

Our spine consists of several parts. Your lower back or lumbar spine counts 5 vertebrae (L1-L5). Each segment has about 2 degrees rotation which totals for 30° movement when turning. Your lumbar spine is designed for stability.  (The sacrum and coccyx are also a part of the lower back.)

Your cervical spine or neck counts 7 vertebrae (C1-C7). About 40° movement in rotation. Your thoracic spine or middle back (from the base of the neck to the bottom of the rib cage) counts 12 vertebrae (T1-T12). 70° movement when turning and is designed for mobility. 

[Portions above are compliments of http://stronglifts.com/how-to-improve-your-thoracic-mobility/]

Why do we need thoracic mobility?!

Do you slouch? Are you able to keep your chest up in the squat and deadlift?  Have you ever tweaked your back from just turning over in bed or turning around to look at something?  If your thoracic spine lacks mobility, it will stress your neck and lower back (lumbar) to take the load. These parts of the spine are not designed to withstand these larger loads through a high ROM.

We need to strengthen  this portion of our spine to  keep our body moving functionally, ie the way we're supposed to move w/o compromise.  This results in stronger squats, front squats, back squats, overhead squats, shoulder flexibility overhead, deadlifts, posture, etc...I could go on for days....and who doesn't want these!!  Let's take a more active role in doing some more mobility exercises for your thoracic spine, shoulders, all the muscles associated w/ the scapula , hips, ankles, adductors, psoas, calves, piriformis, etc..

Here are a couple videos to help mobilize your thoracic spine!

More vids for mobility can be found here Mobility WOD's...



Nick - Squat Snatch Demo from CrossFit Off The Grid/OTG on Vimeo.


Lift:
Bench Press
5-3-1 Ascending Sets
(Last completed 9/22/10)

WOD:

"Adam Bomb"

21-15-9

Squat Snatch 95/65lbs

Pull Ups

or

"Heavy Adam Bomb"

12-9-6

Squat Snatch 135/95lbs

Pull Ups C2B

(Last completed 7/27/10)

Post loads, time and thoughts to comments.

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 If you're not looking to compete, but still want to participate we're going to need judges.  As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc.  You'll get a free lunch and t-shirt too!!  Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing!  Thank you and hope to see you there as a competitor, judge, or for support!