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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Back › How do I know my t-spine is normal?
Tagged: thoracic
Obviously pain free is a criterion. But I’m wondering if there is an objective test/standard for t-spine mobility. For example, we can say full range of motion for the ankles is a relaxed foot-together, knees-together squat. Is there an analogous test for the t-spine?
What makes you think your t-spine isn’t normal?
Do you have restrictions?
Initially I was stiff enough that I couldn’t even hold proper upright posture. I’ve done a ton of foam roller and double lacrosse ball extension work and now have localized stiffness ~T7-T10ish. I’m still working on those areas with slow but steady improvement. When I work on my t-spine I usually do a quick run through of all 12 segments and by comparing I can tell which are the worst ones. However, I’m not even sure if I can say the less stiff segments are truly normal. How will I know when I’ve done enough?
T spine if you have been using the same tools I’d try some different ones.
A lacrosse ball may be too hard so your tissue is relaxing. Have you used 2 YTU balls in a tote?
These work real well.
You may want to use a different sized ball.
Have you used a super friend at all?
Nothing wrong with steady improvement so areas are slower to release.
If you aren’t seeing improvements you want to relook at your approach. A quick run through may be missing parts. Instead of comparing against each other compare same segments to same segments.
Keep working with it until you stop seeing change.
When you stop seeing change its time to re access are there restrictions/limitations?
Thanks.
three thoughts about how to tell if you have enough mobility in the t-spine:
David do you have links to the mwod tests you mention? Thanks.
David do you have links to the mwod tests you mention? Thanks.
J Dach – i poked around the net and didn’t find any videos yet. I will keep looking. Also they are not MWOD tests, or at least not mentioned in BASL. if you’re interested in books that describe them, i could dig those up. but i will keep looking for videos in the meantime.
Thanks David, I was thinking they were MWOD tests. I found a few with a Google search, this one actually quotes Kelly:
http://www.tabatatimes.com/ask-the-doc-improving-thoracic-spine-rotation-mobility/
there is some description of the global extension test in this DNS pdf:
Thanks David. Also saw this, not real scientific, but assume pretty directionally correct and easy to do:
Before you start with the exercises, let’s first figure out the
extent of your thoracic immobility. The industry standardized way of
determination is a simple one:
If you can’t get into this position
and touch your wrists to the ground, you have poor thoracic mobility.
If you really had to struggle through discomfort or even pain (don’t
fight through pain!), you have less than ideal thoracic mobility. And if
you were able to breeze through this drill, you should probably still
work on more mobility, just to shore up what you already possess.
thx J Dach – that one seems like the MWOD test of stand upright and raise your arms above the head. i suppose the ground gives a person some feedback on whether they are arching or not, whereas standing may be tougher to know if you are arching without a partner watching. i suppose you could stand against a wall and do that too.