An interesting concept is being developed that helps explain
and monitor the functional loss of body movements that are becoming more
frequent in the United States due to our sedentary lifestyle and industrialized
work habits. The defining use for the Functional Movement Screen as developed
by Gray Cook is as an assessment instrument for identifying then monitoring the
loss of body functionality.
As early as the 1980s it became obvious that Americans are
not moving as well as they used to in regards to fitness and body function. The
U. S. Army noted this trend in the physical abilities of new recruits whose
bodies were not able to move in an authentic, functional manner. People from
less industrialized areas of the world are capable of moving their bodies in
more authentic movement patterns demonstrating greater mobility and a more
stable body foundation resulting in an overall improvement in body functioning.
One way to improve the functionality of your body is to
increase the mobility of your thoracic spine (mid back area). Due to the types
of activities most Americans engage in (computer work, sedentary television
viewing, weight lifting at the gym, etc.) the thoracic spine becomes restricted
in movement and functionality.
Common postural habits of Americans results in rounding of
the spine in the mid back area, which is usually accompanied by a forward
rounding of the shoulders resulting in the head being placed forward of the
gravitational center line of the body. This posture results in tightness of the
muscles and soft tissues on the front of the body and a concomitant weakening
of the same tissues on the back of the body. It all makes sense since almost
all of our work and activity takes place to the front of the body and very
little to the back of the body.
Postural changes such as these result in micro-trauma to the
joints, dysfunction of movement patterns, and the increased potential for
repetitive motion injury all of which contributes to chronic musculoskeletal
pain syndromes such as elbow tendonitis, shoulder impingement, neck pain,
carpal tunnel syndrome, and hip area pain. You can alleviate some of the
functionality problems you have developed over the years by performing the
rib-roll stretch exercise daily.
To perform the rib-roll stretch lie on your side with your
shoulders and hips in line and place enough pillows under your head to keep
your head aligned with the midline of your body. Flex your upper leg to 90
degrees with enough pillows under that knee to keep your pelvis from rolling
back and forth. These pillows will keep your hips from rolling so all the
motion goes into your mid back area, which is what this entire procedure is
about. Your bottom leg will remain straight with your lower hand resting on
your upper thigh and your upper hand wrapped around your rib cage on the side
down against the floor or bed you are lying on.
To begin this maneuver contract your gluteus muscles
(squeeze your butt muscles) on the side you are lying on (that is the side with
your straight lower leg) while lightly pressing your top leg into your lower
leg to engage your core muscles. Turn your head to look at the ceiling then
continue turning your head to look over your shoulder but only turn your head
as far as it will comfortably go. Do not turn your head too far in an effort to
“stretch” your neck. That will only cause problems. Remember, this is a
stretching exercise for your mid back and not your neck.
After turning your head, follow with your upper shoulder as
if you are trying to touch the back of your shoulder on the floor. After your
upper shoulder has twisted backward as far as it comfortably can (remember that
there should only be movement in your mid back area and not your low back… your
low back should remain in the same straight up-and-down position it started in)
you should use your bottom hand that is resting on your upper thigh to help
pull your torso further into the mid back stretch.
Breathing: Exhale as you begin rotating your head backward
and as your shoulders stretch backward then inhale another breath as you return
to the starting position. Rest for four seconds at maximal stretch position and
then between stretches after returning to the start position. Take your time to
perform a controlled stretch of your mid back area and you will have better
results.
Perform a total of eight repetitions on each side then do an
additional eight repetitions on the side that is most restricted. Be careful
not to strain your neck or pull too hard with your hand at the end of your mid
back stretch. You should be able to
easily breathe throughout these maneuvers… do not hold your breath while
performing this stretch.
If you want to see how this stretch is performed correctly
you can view it at: http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=56380.
Once you get the general idea of how to perform this stretch by viewing the
video you can follow the written directions above to assure you are tightening
the correct muscles and performing the movements in the proper sequence.
The functional loss of body movements can be improved with
the correct exercises and a good place to start is my improving your thoracic
mobility with the rib-roll stretch as explained above.
If you have more questions about our services, contact us at 410-256-9650 or sign-up at www.phcpt.com for a free consultation!
Perry Hall Chiropractic and Physical Therapy
8817 Belair Road
Perry Hall, MD 21236
410-256-9650
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