home / Forums / Bodybuilding / Injury Recovery and Prevention / How to fix that knot in your back.
This topic contains 1 reply, has 2 voices, and was last updated by Durro 1 month, 3 weeks ago.
The thoracic spine is considered to be mobile and allows for movement in several planes of direction.
However, because of our lifestyle (sitting, on our phones, etc) we generally lose the mobility in this segment in our spine which can result in “knots” building up in the area. Instead of smashing those knots with a lacrosse ball, implementing different mobility drills (in different planes) can help improve overall mobility and muscular tension.
1️⃣ 𝗦𝗘𝗔𝗧𝗘𝗗 𝗧𝗛𝗢𝗥𝗔𝗖𝗜𝗖 𝗥𝗢𝗧𝗔𝗧𝗜𝗢𝗡𝗦
Sit on a bench with a dowel across the shoulders. Squeeze the knees together to lock the pelvis into place. Rotate to one side as far as possible followed by side bending. Repeat 2 – 3 times per side or until you reach your end range.
2️⃣ 𝗠𝗢𝗗𝗜𝗙𝗜𝗘𝗗 𝗢𝗣𝗘𝗡 𝗕𝗢𝗢𝗞 𝗦𝗧𝗥𝗘𝗧𝗖𝗛
Lay on your side with the knee bent to 90 degrees on a foam roller. Start with both arms directly stretched out in front of you. Reach the top arm around and over the body while following your fingers with your eyes. Avoid having the knee come off the foam roller.
3️⃣ 𝗛𝗔𝗟𝗙 𝗞𝗡𝗘𝗘𝗟𝗜𝗡𝗚 𝗧𝗛𝗢𝗥𝗔𝗖𝗜𝗖 𝗥𝗢𝗧𝗔𝗧𝗜𝗢𝗡
Half kneel to the side of a wall with the inside knee on the ground. Pry the outside knee open with the forearm. Reach around and draw a half circle and follow your fingers with your eyes. Avoid having the hips and pelvis twi
I get them all the time! I’m definitely going to try these. Thx!
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