Stay Stoked! Injury Prevention part 1

Описание: Miss the first injury prevention workshop? This video reviews the mobility needed in the neck, shoulders and thoracic spine to move efficiently and pain-free during surfing.

The first mobility test is for the thoracic spine.
Set-up/Position: Get into child’s pose, put your arm tucked just above your pelvis, palm up, on your back.
Movement: Without moving the hips you’re going to rotate up and look at the sky.
What to Look for: Normal mobility in this position is 50°. Due to the biomechanics at the spine this gives us a good idea of extension and rotation that you have in your thoracic spine.

Corrective Exercises: Thread the Needle
Set-up/Position: In quadruped position with hands below shoulders and knees below hips.
Movement: With a hand on your head, bring the elbow to the opposite wrist and then rotate open towards the ceiling. Do not let hips sway to one side or the other, otherwise you are getting movement from the lower back and not the thoracic spine.


The second mobility test is for the latissimus muscle
Set-up/Position: Lay on your back, legs straight out.
Movement: Reach both arms overhead until you feel resistance. If the back arches, then the lats are tight and could be limiting overhead mobility of the shoulder.
What to Look for: Normal mobility in this back flat with forearms to ground.

Corrective Exercises: Distraction of arm with banded lat pull
Set-up/Position: Hold on to the band with arm across the chest.
Movement: Step out with the outside foot and allow the arm to go overhead, sway hip away and feel a stretch in the side body and latissimus muscle.

Also discussed in the video is proper paddling position on the board with all posterior chain engaged and the head in a neutral position.

For any questions, please feel free to email [email protected]

For the next Workshop:
Do you have pain in your back or hips during or after surfing? Jacqualynn Gordon PT, DPT with Onyx Physical Therapy and Wellness, will be doing the second part of her injury prevention workshop. This workshop will cover low back and hip mobility to prevent injuries with surfing. This will be a hands on workshop, giving your the tools and knowledge to reduce injury risk and improve your surfing. Anyone that attends the workshop is eligible for a free 30 minute full body movement screen. If you miss the last workshop, check out our youTube channel {link here}.


Jacqualynn Gordon PT, DPT
Physical Therapist
Onyx PT and Wellness
Phone:(801)556-2135
Fax: (858) 227-0854
www.onyxptandwellness.com


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