pixel

Exercise Unpacked #7: Weighted Thoracic Rotation

Posted in: ,

Here's how to increase your upper back rotation and improve your performance and pain... Summer is here! Well, on some days anyway. During Summer, more upper body dominant sports have their competitive seasons such as tennis, cricket, baseball and softball. If you are transitioning from a lower body dominant sport into an upper body dominant […]
Full article

Here's how to increase your upper back rotation and improve your performance and pain...

Summer is here! Well, on some days anyway. During Summer, more upper body dominant sports have their competitive seasons such as tennis, cricket, baseball and softball. If you are transitioning from a lower body dominant sport into an upper body dominant sport or trying a new sport this year, you may be noticing different muscles are getting sore and tired.

This next exercise is great for increasing your thoracic (upper back) rotation as well as strengthening your shoulder to make sure it stays healthy and injury free for the summer seasons.

Muscles targeted in this exercise include your thoracic rotators as well as your serratus anterior and your shoulder stabilisers. Try this exercise 2-3 sets of 8 reps on each side with a moderately weighted kettlebell or dumbbell.

1) Lay on one side with your leg on a foam roller or cushion. Grab a weight and reach top arm to the ceiling keeping your elbow straight

 

 

 

 

 

 

 

2 + 3) Rotate your upper back so that your shoulder lowers toward the ground. Don’t forget to keep that elbow straight

 

 

 

 

 

 

 

4) Drive the weighted arm towards the ceiling back to starting position

Categories

Send Message

Related Posts

Online Services Now Available

If you are not certain which of the above-listed rehabilitation services and treatments will best meet your specific requirements, please contact us to schedule an in-person consultation with one of our professionals. Over the years, we had the opportunity to work with a diverse range of clients, all who arrived with a specific problem that required a strategically-designed physiotherapy treatment plan.

Telehealth

STC has adapted to the COVID-19 crisis:

For those that do not need hands-on treatment or are in the vulnerable person category, we are now offering online physiotherapy and online classes, which are claimable via your health fund rebates.

We are still offering face to face physiotherapy services for those with significant musculoskeletal pain or post-surgical rehabilitation, this may change if the crisis escalates.

Exercise Classes

We are offering several classes online including Pilates and Mums & Bubs post/antenatal rehabilitation. We’re able to facilitate varied online classes, so if you’re more comfortable with conducting your rehab from home, let us know and we’ll arrange to have you dialled in online to a class.

Book your appointment online or get in touch the old fashioned way

Online bookings only take a few minutes to complete. Or phone to speak with our friendly team.
We accept all health funds and insurance claim referrals, such as motor vehicle accident (MVA), work injury, and EPC (Enhanced Primary Care).
SportsTec Clinic
Your Personal Performance & Rehabilitation Team
SportsTec Clinic
Phone: (02) 6156 1308
Fax: (02) 6156 2254
Copyright © 2022 SportsTec Clinic
Website by MAAD Creative
crossmenuarrow-down