Prone Thoracic Band Pull
The Prone Thoracic Band Pull combines passive flexibility and active mobility of the upper thoracic spine. The band is typically strong enough to assist, but not pull a passive athlete to thoracic extension. The athlete should articulate movement through each vertebrae.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Chest
- Difficulty: Moderate
- Equipment: Resistance Band
Prone Thoracic Band Pull
- Fix a resistance band at approximately waist height, grab ahold of both handles, and lay flat on your stomach with your feet directly below the band’s anchor.
- Extend your arms fully overhead, shrug your shoulder to your ears, and straighten your elbows.
- Be sure your feet are together and your hands are shoulder-width apart.
- Lift your arms straight off the floor, next lift your chin, and begin to curl upward.
- Use the band’s resistance to help you keep your arms behind your ears.
- Use control to curl one vertebrae at time, beginning with your upper back.
- Feel your upper ribs come off the floor one by one, pause in your best arch, and curl back down with control.
- Repeat for reps.
- Exercise: Supine Thoracic Band Pull
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Resistance Band
- Exercise: Elevated Cat
- Type of Exercise: Flexibility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Beginner
- Equipment: Stall Bars, Elevated Surface
