This class is for the T-Spine. We’ll be focusing on Thoracic Extension & Rotation

Equipment: Yoga Blocks, A wall to put your back against, and something to anchor our hand down (we’re using a kettebell in the video). Also a stick will be optional.

Time Markers:
0:20 CARs (warm up)
6:05 Posterior Pelvic Tilts (Quadruped Base)
8:00 Thoracic Flexion/Extension at wall (Standing Base)
10:40 Thoracic Extension PAILs/RAILs + Lift Offs (Prone Base)
22:10 Side 1 Thoracic Rotation PAILs/RAILs (Supine Base with Bent Knees + Anchor)
31:52 Side 2 Thoracic Rotation PAILs/RAILs (Supine Base with Bent Knees + Anchor)
39:15 Finishing CARs

This is our first class featuring Spinal PAILs/RAILs, and our first Thoracic Spine specific class. The T-spine is often an area where STI’s live, aka Shitty Tissue Issues.

In conventional exercise we’re usually told to maintain a straight spine the entire time and never deviate from that. We also go home and sit in a rounded position for long periods of time. Over time these areas in our spine start decreasing in movement quality, because we don’t spend enough to moving through different ranges of motion in our training and daily life. It’s important for the spine to be strong through all of its joint positions and ranges of motion, not just “neutral spine”.

The t-spine seems to be a common problem area for most people, and if you’re one of those people you’re going to love/hate this class. If you’re noticing you’re having a hard time initiating the movement in that t-spine area, it’s okay and that’s totally normal, especially in the beginning. This is an area most people are disconnected with, and lack neurological control. The more we prioritize classes like this for these areas, the better connection we will develop over time. Stay consistent and it will continue to develop and get better. Like always with priority areas, 1-2x a week is an ideal target to hit - I personally like to hit my priority areas 2x a week.

I hope you love/hate this class in the best way possible!