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Week 77: Sidelying Thoracic Rotation with End Range Breathing

Writer's picture: Keep It Moving PT & WellnessKeep It Moving PT & Wellness

It's January! Which means for those of you who enjoy outdoor winter sports, the season is in full swing! Did you prepare well enough? If not, it's okay, we got you. This month's theme is Time To Shred! Drills that are specific to skiing, snowboarding, snowshoeing, skinning, cross-country skiing, and telemarking.



Exercise: Sidelying Thoracic Rotation with End Range Breathing


Purpose: To improve thoracic spine (mid back) rotational mobility which is necessary snowboarding, skiing, and other winter sports, using gravity and breathing.


Who It's For: Snowboarders, skiers, snowshoers, cross country skiers, and the ones that show off… tele skiers


Why We Love It: Because we know you're going to going to be gassed by the 4th run and this will help you last longer. And because breathing works, trust us.


Procedure:

  1. Lay on your side with your hips and knees bent to 90 degrees with a pillow under your head

  2. Keeping your spine stacked in a straight line, place your downside hand on the floor at shoulder height with your palm up facing the ceiling

  3. Place your top hand on your bottom hand and slide it forward via a combination of rotating your trunk and reaching with your shoulder blade

  4. Exhale as you reach the top hand towards the ceiling and rotate your upper back as far to the opposite side as possible. Ideally your back reaches the floor, but don't force it.

  5. Follow your hand with your eyes

  6. Return to the start position

  7. Repeat 5-8 times on the same side, and 5-8 times on the opposite side


*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


Keep It Moving Physical Therapy & Wellness

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Suite 207

Burlington, MA 01803


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