Thoracic Rotation PAILs & RAILs

Thoracic Rotation PAILs & RAILs



from elevate chiropractic rehab dr. Brittney here to help demonstrate thoracic rotation pails rails so the set up she's just going to get into quadrupeds ition and her hips and her shoulders are pretty much right up against the wall depending on your mobility you may have to be a little bit further off the wall so just kind of find the right spot for you so from here she's going to sit back on her heels or as close as you can get to that position so this is doing one of the main thing this is doing is preventing her lower back from kind of getting involved in the movement here so big thing with nails and where else would we want to create tension throughout the body so the first way we're going to start with that she's gonna push her right hand down into the floor don't let me pull that up good so now we're getting to her thoracic rotation so she's going to place her left hand on the wall and then slide that right above her shoulder a little bit right there good so she's pretty much should be pretty much in her end range right now I'm kind of getting a stretch on the inside of the arm so remember with pails of rail running work both sides of the tissues we're end up working the front part or the inside part of the arm here and the outside work it's going to be really fun for braking here in a second so with pails she's gonna just push into the wall with about 20% of her max tension she's tensing up her core she was still keeping tension through here making sure there's no pain you can graduate work I was about 40 up to 60 up to 80 and now she's at max tension no and pulling this it's of course turned on she's gonna hang out there for 10 seconds about another 5 seconds 3 2 1 now the rail she's gonna try to pull her arm and try to rotate more don't bring that back keep that right there so she's trying to avoid shifting her whole body this way and just trying to pull that arm off see I was trying to go back down a little bit stay right there 3 2 1 relax and you can come back down so that is not the most fun exercise and probably tell by her shaking on the nose there so typically do 3 sets each side so about 10 or 15 pushing 10 or 15 pushing away or Ponyboy if you notice with their arm up there try to make sure you're staying that same angle and I'm kind of going in and out as best as you can and if you can't get your arm off the wall that's totally fine as long as we're working both sides muscle so that's thoracic rotation enables brownouts you

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