Go slow and pause on any areas that seem tender or restricted. Start on the outside of your chest with your palm facing the ground. Think of this as a form of Active Release Technique (ART). Feel for any restrictions and pause on them if you feel an area is overly tender.Īs a bonus, you can reach your palm towards the ceiling once you "tack down" a certain area. Keep your core engaged so that you're only extending your upper back.Ī common error is over-arching your lower back which negates the movement of the upper back. After applying pressure, extend your T-spine over the peanut where you felt the restriction. When you feel a restriction, pause on it for a few seconds and apply deep pressure. Cross your arms to get your shoulder blades out of the way. When rolling your thoracic spine, start with the peanut in the middle of your back between your shoulder blades. Note: In the video, I'm using a Mobo Max tool, but you can also make your own peanut by taping together two tennis balls or lacrosse balls. This helps you find where your greatest restriction is and allows you to address it. Here's what to do: T-Spine Peanut MobilizationĪlthough you can use a foam roller to mobilize the T-spine, my favorite way of doing this is with a "peanut" tool, which allows you the freedom to extend the T-spine at each vertebral joint. A muscle that's experiencing pain during soft tissue work will stay contracted to protect itself. If this is the case, you're either applying too much pressure, going too fast, or the material you've chosen is too hard. You shouldn't need a leather strap to bite on and a shot of whisky. Apply deep, slow, and steady pressure.ĭon't put so much pressure on your tissues that you contract your muscles and wince in pain. For soft tissue work, your goal should be to relax or "turn down" certain muscles that are overactive or restrictive.
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