PHOTOS SUBMITTED - 1. Pro hockey player Dylan Schuett (Northeast Generals, North American Hockey League) demonstrates a thoracic spine extension over a foam roller. 2. Schuett does a T-spine rotation. 3. Schuett does some external rotations under the guidance of Ed Stiles.
Continuing on the path to preparation for intense movement; last week we discussed why today’s youth may require a more specific warm-up than youth of days gone by. I also told you that some deep tissue massage and static stretching works wonders to dial down the tight overactive tissues.
This week we take the next step by dialing up and activating the long, weak, lazy tissues.
One area that we can almost always assume is asleep is the upper back. Society in general and most obviously our youth are being crushed into a hunchback position through time spent hunching over desks, hovering over cellphones, and curled up watching the boob tube (TV). Tall, upright, confident postures are perceived as cocky, so teens who feel awkward enough during their growth spurts slouch to avoid standing out.
Adolescent female bust development is another factor that tends to encourage the slouch posture. The teenage mind says it is waaay cooler to hunch and bend than be fully at attention. Often the direct result of this posture is that the thoracic spine stops moving, and the upper back and shoulder muscles become stretched, weakened, and their dimmer switch is turned way down so the neck, shoulders, ribs, even the lungs don’t function optimally. Injury is likely.
No fear, we have tools to help. Ensure all movements in the warm-up are executed from posturally sound positions. Next, try to get the thoracic spine itself to mobilize in extension and rotation. Focus on activating the upper back and rotator cuff muscles.
See the photos along with this column showing three movements:
1. Thoracic-spine extension over foam roller to open up the chest and mobilize the spine into extension (or at least away from constant flexion).
2. T-spine rotation to switch on the upper back muscles and mobilize the T-spine through full range of motion rotation.
3. Light external rotation (flasher) type movements to activate the rotator cuff and seat the shoulder joint into a more efficient position than before.
This is only one example of how to activate a common problem area. Be aware we are all different and you may need activation elsewhere. Getting assessed by a competent muscle mechanic, physical therapist, chiropractor, massage therapist, or kinesiologist can help identify your tight, overactive and your stretched, underactive areas.
Now that we have addressed all of those we then jump into the dynamic warm-up phase. This is where we focus on system integration. Your body is now moving differently than it was 10-20 minutes ago so it is time to move in a conscious, coordinated fashion rehearsing athletic, integrated movement from your new normal.
Don’t underestimate the value of the time invested here as this is where we have a fighting chance to break old habits and groove new motor patterns from more efficient and powerful positions. It is vital to move the body and all the joints through a variety of planes of motion not just spinning a bike for five minutes. Yes, the bike spin will lubricate the joints, turn up the temperature of the muscle groups, and progressively get the heart rate climbing, but misses the mark on building a more coordinated, injury-resistant athlete.
I know the old school “let’s just get at it” folks will need more convincing so readers who wish to know more are encouraged to seek out related advocates who all train pro and adolescent athletes alike; Mike Boyle, Mark Verstegen, Gray Cook, and Kelly Starrett would all lend credence to the important concept of focused preparation work.
Ed Stiles BPE, Certified Exercise Physiologist is a member of the Alberta Sport Development Centre’s Performance Enhancement Team and is the fitness coordinator at the Family Leisure Centre he can be reached via email at asdc@mhc.ab.ca, or at ed1sti@medicinehat.ca.
