7 Step Process
1) T Spine Manipulation or Adjustment (Use Foam Roll or Lacrosse ball if no access to practitioner)
2) Heavy Soft Tissue work and elongation to Pec Major and Minor: If these become restricted, they can end up biasing the body to T Spine flexion with the loss of extension Range over time
3) Forced T Spine Extension to move into new Range of Motion: The levered T Spine Extension is 1 of many great options that fits this step
4) Full Range Rotation with Assistance: This step is a Motor Control Primer essentially teaching your body where your new end range is and showing the neurological system that you can safely get there
5) Full Range Rotation - No Assistance: This is used as a check to ensure that you can actively hit your end ranges. If it is still less than the Assisted range, continue Motor Control training
6) Full Range Rotation with Resistance: This can be achieved in many ways as this would be a base level version and can be progressed in increased loads and multiple planes
7) It is now time to progressively add speed: Med Ball Variations offer a great bridge to throwing especially in trunk specific motions
hese are just fundamental principles of improving T Spine Mobility and should be individually applied based on your specific needs. Ex: One athletes only limiting factor may be motor control whereas a structurally stiff athlete may be able to use the range wonderfully as long he can finally access it. Again, case by case on that aspect but this offers a general “catch most” playbook
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