< 3 MOVES FOR TRAINING THE SPINE >
Our spines are meant to move, but most training routines leave us focused primarily on bracing our core and keeping our spine stiff vs. mobilizing it. Here are a few mobility/warm up focused exercises to get your spine the movement it needs!
▶️ Banded Cat/Camels: The band adds a feedback competent and is great for isolating the tougher areas to move. I have it under my scaps, one of the areas I have a hard time keeping mobile with as much overhead strength training as I have been doing.
▶️ Stability Ball Bridge with MB Rotation: This is a challenging move that will improve trunk rotation and pelvic stability when done correctly. The medball is acting as an external cue to keep your scaps active as you rotate. Active scaps are necessary to drive proper thoracic rotation!
▶️ MB Bear Hug Good Mornings: Another one using a soft shell medball as a feedback tool to keep your scaps from clogging up your upper back as you work into a strict hinging pattern the focus here is to zip your core up and focus on keeping your spine as long as you can while you’re hinging. Also a great way to fire up your high hamstrings 🔥
All 3 of these movements have external feedback cues built in so you can get a better feel for whether or not you are accomplishing what the movement is intended to provide. Take your time as you go through them, the goal is to stay aware of every ounce of detail in each movement, slow it down and focus! #AllTheFeedback
Video is sped up 2x