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在thoracic mobility exercises這個產品中，有5篇Facebook貼文，粉絲數超過2萬的網紅竹子的體育教室，也在其Facebook貼文中提到， 【運動】彈力帶斷了要丟嗎🤔 【彈力帶斷了？別急著丟！Part 2】 上一篇提到了硬舉或划船時斷掉彈力帶可以怎麼應用，這次來分享一些活動度開發及熱身時可以做的動作！彈力帶在這些動作裡可以增加阻力，尤其在動作範圍最大時阻力最強，可以加強末段的肌肉控制。斷掉彈力帶的長度及阻力都很適合做這些動作，可以...

thoracic mobility exercises 在 竹子的體育教室 Facebook 的最佳解答

竹子的體育教室 By 竹子的體育教室

2019-04-10 09:14:32 有 41 人按讚
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【運動】彈力帶斷了要丟嗎🤔

【彈力帶斷了？別急著丟！Part 2】
上一篇提到了硬舉或划船時斷掉彈力帶可以怎麼應用，這次來分享一些活動度開發及熱身時可以做的動作！彈力帶在這些動作裡可以增加阻力，尤其在動作範圍最大時阻力最強，可以加強末段的肌肉控制。斷掉彈力帶的長度及阻力都很適合做這些動作，可以在上肢訓練前加入這些熱身試試看喔！
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▶️側躺拉弓式(胸椎旋轉活動度)
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▶️單跪姿拉弓式(胸椎旋轉活動度)
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▶️肩繞環(肩關節活動度)
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▶️肩旋轉繞環(肩關節活動度)
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下次會來分享一些用斷掉彈力帶可以做的肩胛帶肌肉群啟動動作，很適合拿來當作投擲或過頭運動(排球、籃球、羽球、棒球等)前的熱身，歡迎大家追蹤！
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The broken mini bands can be used to do some upper body mobility exercises or warmups, increase the resistance of the movements, especially at the end range. Here are some examples：
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▶️Side lying thoracic rotation mobility
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▶️High knee thoracic rotation mobility
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▶️Shoulder mobility(front to back)
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▶️Shoulder mobility(side to side)
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I will share some scapular muscles warmups using the broken mini bands! Stay tuned!
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#mobility #shouldermobility #thoracicmobility #thoracicrotation #warmup

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竹子的體育教室

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竹子大學的時候體重只有39kg，為了能夠捐血尋找增重的方式，因此接觸了重量訓練。在運動初期亂練造成了運動傷害（腳踝韌帶斷一條），後來請了教練指導，漸漸對這行業有了興趣。現在找各方面的專家組織團隊（教練、物理治療師、醫師）一起寫文章，提供給大家完整的知識！ 這裡是竹子跟大家一起閒聊運動、健康、營養的地方。 晚上11點過後不回訊息喲！！ 竹子姐姐本名叫孔令竹，是一對一的私人教練。 1986年生，天秤座Ｏ型，喜歡吃橘子跟喝奶茶！ 講話一針見血、單刀直入，心臟不夠大顆請不要任意點閱ＸＤＤＤ
我的IG： https://www.instagram.com/nozznel/ 我在這裡教課： https://www.facebook.com/Infini
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thoracic mobility exercises 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳解答

Kenneth Strength Training - 盧恩澤教練 By Kenneth Strength Training - 盧恩澤教練

2017-11-27 13:02:00 有 19 人按讚
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#AskKenneth 317: Overhead Squat

When my trainees sent me their training videos to me, my job is to correct them and give them advises to improve their form and techniques.

Rule number one: Form is important than how heavy they perform the exercises. Being said that I didn’t say weight (intensity) is not important. I’m saying form is the first priority.

I don’t really mind my trainees (beginners) start slowly at the beginning and they can train forever without injury.

My trainees don’t need to lift “heavy” weight to impress me. Since they are NOT going to compete in Asian Games or Olympic Games. Longevity is the key. I prefer they can train until they get old. I’m actually setting an example to them.

“Age is not a problem to lift weight, but we need to prepare.”

I watched many squat and deadlift videos from my trainees. I would like to suggest them to perform OverHead Squat with weight at the beginning the training session.

Never underestimate Overhead Squat exercise. That’s challenging but it can switch on our CNS to train. If the trainees cannot perform Overhead Squat, they maybe not ready to do back squat or deadlift with proper thoracic spin and joints mobility.

大家不妨嘗試去做「雙手垂深蹲」
它可以讓你知道你的身體是否靈活，及關節健康。

Post your video and tag a friend.
Cheers!

Online Coaching 網上訓練
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現

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Kenneth Strength Training - 盧恩澤教練

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"I know it's not easy, but you can't stay in your comfort zone and expect results. Challenge yourself. Don't be afraid to be uncomfortable." - TimGrover
3444 followers 3323 likes "http://www.trainerkenneth.com/"
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thoracic mobility exercises 在 Tai Nguyen Fitness Facebook 的最佳貼文

Tai Nguyen Fitness By Tai Nguyen Fitness

2017-04-27 22:27:45 有 136 人按讚
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ROTATOR CUFF - QUAN TRỌNG MÀ TẬP DỄ SAI!

Rotator Cuff là nhóm cơ bao xung quanh phần bả vai, gồm 4 nhóm cơ nhỏ: supraspinatus, infraspinatus, teres minor, subscapularis.

Tuy là một nhóm cơ quan trọng thuộc khớp vai, nhưng nếu không tìm hiểu kĩ, thì rất dễ để nghĩ rằng, chúng ta chỉ cần tập External Rotation, hay Internal Rotation là đủ để làm rotator cuff mạnh lên.

Tuy nhiên, nhiệm vụ chính của Rotator Cuff không phải là external rotation, internal rotation, hay ngay cả nâng cánh tay trên mặt phẳng của scapula.

Chính xác, nhiệm vụ quan trọng nhất của rotator cuff là cố định đầu xương cánh tay vào glenoid fossa, phần bề mặt lõm vào của ổ khớp vai. Tiếng Anh gọi là Dynamic Stability. Nói rõ hơn, đó là Rotator Cuff sẽ giúp cố định khớp vai của bạn khi bạn làm các hoạt động ném, đẩy, kéo, nâng.

Khớp vai là một khớp có rất nhiều mobility/sự linh hoạt, nhưng đổi lại, nó kém sự ổn định/stability.

Vậy nên, cách tập Rotator Cuff cũng sẽ có một vài sự khác biệt:
Thay vì tập External Rotation/Internal Rotation, bạn có thể tập rhythmic stabilizations. Tức là giơ cánh tay thẳng về phía đằng trước, chéo lên tầm 45 độ, hoặc ở các vị trí cơ thể mà bạn muốn dạy vai mình giữ ổn định. Sau đó và cố gắng giữ vững nó trong khi để người khác tác động, cố gắng di chuyển nó theo nhiều hướng khác nhau. (Note: Trong video này, người chạm vào tay mình làm hơi nhanh chút. Nếu là người mới, mình khuyên nên chạm thật nhẹ nhàng, rồi mới tăng speed dần khi người ta đã thích nghi với tốc độ chạm cũ.).
Ném bóng vào tường và học cách bắt/catch ngược lại cũng là cách tập tốt cho rotator cuff.

----------------------------------------------

Mình viết cái này không ý nói là các bài External Rotation, Internal Rotation là sai. Mà vì cách tập các bài này, nếu không tìm hiểu kĩ, sẽ rất dễ mang lại sự thiếu hiệu quả.

Một ví dụ đó là khi tập External Rotation, thì nhiều người làm bài này ở tư thế đứng thẳng. Khi này, người ở vị trí khó ổn định, cánh tay không kẹp chặt được vào. Một cách tập hiệu quả hơn là Side Lying External Rotation, tức là nằm nghiêng ra.

Để cải thiện bài tập trên còn tốt hơn, một biến thể bạn có thể làm đó là thay vì tập với miếng tạ, bạn nhờ một người khác đứng đằng sau tạo áp lực lên tay mình, chống lại chuyển động External Rotation của mình. Việc có người động vào sẽ tăng thêm được dynamic stabilization + external rotation sẵn có -> WIN!

--------------------------------------

Một điều khác mà nhiều người dễ lầm phải khi tập Rotator Cuff đó là tập nhóm cơ này đến failure.

Nhóm cơ Rotator Cuff, như lower back/lưng dưới của bạn, được ví như một posture musles, tức là những nhóm cơ chỉ để giúp bạn ổn định dáng người cơ thể. Như lưng dưới, nếu bạn tập mà bạn bị vào lưng dưới quá nhiều, tập đến fail ngày Deadlift, thì ngày hôm sau khó mà bạn đi được vì cột sống của bạn không ổn định được. Rotator Cuff cũng vậy. Nhóm cơ này mà bị tập quá sức, thì chắc chắn việc nhấc tay lên cao sẽ trở nên cực khó.

--------------------------------------------------------

P/S:

Thứ 7 và Chủ Nhật tuần này, mình và a Duy sẽ làm buổi Shoulder & Hip Workshop tại phòng tập Prolifting Private Training. Số lượng người tham gia sẽ limited ở con số 6.

LINK ĐĂNG KÝ: https://docs.google.com/forms/d/e/1FAIpQLSeNzGVhUKxFu8r-Ga6KduM0WjqKZVjBAud4RnkCHp6BpWciWw/viewform?c=0&w=1

Một trong những thông tin bọn mình sẽ cover đó là:

Vai:

Làm sao để dùng các bài kiểm tra tĩnh và động để quyết định cách làm program
Làm thế nào để tận dụng khả năng hít thở (đặc biệt từ vùng bụng) để cải thiện mobility của phần thân trên và stability của phần thân dưới
Thoracic mobility, scapular mobility…
Tại vì sao “Shoulder impingement” là một cụm từ vô nghĩa, làm sao để kiểm tra xem có thật sự "Shoulder Impingement" của bạn đang có vấn đề
Cách phân biệt giữa external và internal impingement, và cách xử lý chúng qua programming
Cách cải thiện Overhead Mobility cho nhiều người
Khác biệt giữa cách train cho vận động viên, và người ngồi văn phòng
Cách hướng dẫn push up, chin Up, Press, và các bài corrective exercises khác cho vai

Hip:

Làm thế nào sự khác biệt trong cấu trúc cơ thể mỗi cá nhân đóng vai trò quan trọng trong training, cách tìm ra chúng, và sử dụng chúng
Cách làm test re-test để hướng dẫn client cách cải thiện Deep Squat
Kết hợp các bài kiểm tra trực tiếp (active), passive (gián tiếp) để tìm ra điều client có thể cải thiện NGAY LẬP TỨC LÚC NÀY
Hiểu ra sự khác biệt thuộc về cấu trúc, thần kinh, mô mềm (soft tissue), motor pattern hạn chế chuyển động và thiết kế program dựa trên chúng
Cách tìm ra độ rộng chân phù hợp cho Squat và Deadlift của mỗi cá nhân

NHỮNG ĐIỀU TRÊN CÓ NGHĨA LÀ GÌ?
Cải thiện tập luyện của client NGAY TẬP TỨC (1-2 PHÚT)
KHÔNG PHẢI ĐOÁN MÒ. Tất cả mọi thứ đều có hệ thống rõ ràng.
Tìm ra lựa chọn phù hợp cho mỗi cá nhân. TIẾT KIỆM thời gian, công sức bởi các bài tập không cần thiết.

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Tai Nguyen Fitness

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Đem lại các kiến thức về tập luyện, dinh dưỡng, phòng chống chấn thương, và các chủ đề khác liên quan tới sức khoẻ. - Online coaching - Coach tại Hà Nội
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Try out these thoracic mobility exercises to help improve your posture and to reduce mid-back stiffness. Thoracic Extension on Foam Roller (with weight).

#53. Breathing and Thoracic Mobility | Rehab-U BLOG

BREATHING AND THORACIC MOBILITY ... Every breath is a natural mobilization for the spine, provided it is done right. If you take a deep breath in, ...

#54. Top Five Thoracic Mobility Drills to Improve Your ...

Thoracic mobility is one of the most important mobility drills for the fitness athlete. The thoracic spine plays a huge role in keeping the shoulders and ...

#55. How To Improve Thoracic Spine Mobility - Squat University

Foam Roll Prayer Stretch. This next mobility exercise is similar to the classic yoga pose called “child's pose.” Start in a kneeling position.

#56. Thoracic Mobility Exercises - InnerStrength Bayside

Thoracic Mobility Exercises ... Start in kneeling position with knees apart and feet together. Sit on your heels and place the palms of your hands ...

#57. You Need To Be Doing This 1 Amazing Thoracic Mobility ...

Do this one thoracic mobility exercise with a foam roller to mobilize your thoracic spine, Reduce aches and pains, prevent injury and fix ...

#58. Thoracic Mobility for Olympic Weightlifting by Greg Everett

Foam Rolling Foam rolling is a simple but effective tool for getting some movement in the T-spine, but it needs to be done correctly to be ...

#59. 5 Exercises for Increasing Thoracic Spine Mobility in ... - TPI

This is a great stretch for increasing mobility through the hips and the T-spine. Lunge forwards, place both hands inside the front foot and ...

#60. 6 Thoracic Spine Exercises to Improve Mobility - Stack.com

The following strategies will increase the effectiveness of your thoracic spine mobility drills.

#61. How to Move Your Workout Indoors This Winter

Avoid back aches with these thoracic mobility exercises that focus on the upper spine and offer relief for aches.

#62. 8 Best Stretches To Improve Thoracic Spine Mobility

8 Best THORACIC SPINE MOBILITY STRETCHES · 1. Lateral Reach · 2. Thoracic Rotation · 3. Spinal Roll · 4. Thread The Needle · 5. Spiderman Stretch · 6. Squat & ...

#63. Thoracic Spine Mobility Exercises for Golf

Place the roller behind your shoulder blades and slowly roll up and down from the base of your neck to just above your lower back. Try to extend ...

#64. Thoracic and Lumbar Spine Range of Movement Exercises

Thoracic and Lumbar Spine Range of. Movement Exercises. Please complete this programme ______ per day. Tick the required exercise below.

#65. Thoracic Extension Mobility: The Ultimate How To Post

Squat With Reach. This is one of the most challenging activation exercises because it requires input from the ankles, knees, hips, T-spine, and shoulders.

#66. Thoracic Open Book - Rehab Hero

This is an upper back mobility exercise that uses a wall to provide additional support if needed. Start in a split squat position with the front ...

#67. x11638 thoracic home exercise program.qxd

Thoracic and Scapular Strengthening. Attach tubing overhead. Grasp the tubing so the tubing is against the back of your hand with your palms facing forward ...

#68. How Thoracic Mobility Improves Lifting - Mirafit

If you do not have sufficient thoracic mobility, your body can compensate for the lack of mobility. In most exercises, like the barbell ...

#69. 12 Mobility Exercises to Help You Move Better + Workout

For example, if you find your lower back excessively rounding on a deadlift, your thoracic spine lacks the strength and mobility to pick up the ...

#70. Thoracic Spine Mobility Exercises for Improved Function

Why are Thoracic Mobility Exercises Important. In occupational and physical therapy we should be paying attention to the thoracic spine with ...

#71. Thoracic Mobility Exercises - Richmond Rehab

Spinal postures play an important roll in neck, shoulder and lower back complaints. I believe it is impractical for the majority of us to sit ...

#72. 8 Exercises To Improve Thoracic Spine Mobility

Thoracic spine mobility is often overlooked and underappreciated. Thoracic rotation is an absolutely necessary movement for all athletes.

#73. Monthly Movement with Jamie – Thoracic Mobility Exercises

Monthly Movement with Jamie – Thoracic Mobility Exercises. March 14, 2022. Last month we discussed the importance of a dynamic warm up and reviewed some ...

#74. Mobility: Thoracic rotation (4 point kneeling) {Unilateral}

The thoracic spine is the part of the spine between your lower back and ... Take your time and breathe throughout the exercise; Stop if you feel pain or are ...

#75. Do the twist, Best exercises for thoracic/ upper back mobility

Do the twist …Thoracic rotation and mobility exercises for the upper back. 2 years ago. David Allan · Blog, Spinal · No Comments ...

#76. The 17 Best Thoracic Spine Stretches - Posture Direct

I was told I needed to work on strengthening the muscles around the thoracic spine but have no idea what to do. Are the exercises above ...

#77. The Three Must Do Exercises To Improve Your Thoracic Spine ...

Here are three thoracic spine mobility exercises to help you open up through your upper back.

#78. 22 Thoracic Mobility Exercises ideas in 2023 - Pinterest

... board "Thoracic Mobility Exercises", followed by 3634 people on Pinterest. See more ideas about mobility exercises, thoracic, thoracic spine mobility.

#79. Top 6 Thoracic Spine Mobility Exercises To Improve Overhead ...

Getting into an overhead squat takes a massive amount of mobility in your ankles, hip and your thoracic spine. The overhead squat is the ...

#80. 3 Thoracic Mobility Exercises You Need to Start Doing

Best thoracic mobility exercises · Exercise 1: Cat-camel drill · Exercise 2: Deep squat + thoracic rotation · Exercise 3: Thoracic extension over ...

#81. Upper thoracic spine mobilization and mobility exercise ...

Although upper cervical and upper thoracic spine mobilization plus therapeutic exercises are common interventions for the management of ...

#82. How to do: Thoracic Mobility With A Stick - Skimble

Learn how to do this exercise: Thoracic Mobility With A Stick. Browse this and over 2000 other exercises in the free Workout Trainer app for iOS and ...

#83. Thoracic Mobility for Rotation (exercise video) - Physitrack®

Thoracic Mobility for Rotation. Lie on your back with a foam roller placed horizontally under your mid/upper back. Neck in neutral position.

#84. Surfers Shoulders – Thoracic Spine Mobility

I'm sure many of you out there are familiar with the general rehabilitative shoulder exercises: external rotation, internal rotation, band pulls, etc. While ...

#85. Top 3 Thoracic Mobility Stretches

Here are my top 4 mobility exercises to keep your thoracic mobility in check! 1. Segmental thoracic extension. How to: Roll up a towel and place ...

#86. The importance of thoracic mobility in swimming and tennis

Learn how thoracic spine (mid-back) mobility plays a crucial role in reach in the swimming ... thoracic extension over foam roller exercise.

#87. Effects of Self-Myofascial Release and Thoracic Mobility ...

Thoracic Spine & Mobility Exercises: A person's thoracic vertebrae are located in the centre of the spinal cord, between our cervical and lumbar vertebrae. It ...

#88. Thoracic Mobility or Immobility! - Bounce Back Exercise

The thoracic spine (mid back) is made up of twelve vertebrates that ... Foam Roller: Fitstream: Flexibility, stretching & mobility exercises.

#89. Thoracic Mobility is so Easy to Improve - Osteoworks

This exercise is a very simple way to increase your thoracic mobility without requiring any equipment (except a chair/couch!)

#90. Lower Back Pain Prevention | Thoracic Spine Mobility Exercises

Thoracic Mobility Exercises ... Exercises like cat cow and the reach and rotate opener can help increase range of motion in the thoracic spine. On ...

#91. thoracic spine mobility | Eric Cressey - Eric Cressey

Exercise of the Week: Bear Position to Thoracic Bridge · 1. Actively push away from the ground with your legs and arm/hand. · 2. While extending your hips, ...

#92. Do Thoracic Mobility Exercises Because You Want More Ease ...

What causes a lack of thoracic mobility? Simple, Immobility. Adding thoracic mobility exercises to your routine is essential for a happy spine.

#93. Top 3 Myths Of Improving Thoracic Spine Mobility & Health

Explain the mechanics of thoracic mobility; Show examples of exercises that will lead to long-term changes in thoracic extension, flexion, and ...

#94. Why you need to increase your thoracic spine mobility (and ...

Thoracic spine mobility: If you have ever had back pain, chances are it's because of this area. ... Some exercises to try:.

#95. Effects of Thoracic Mobility Versus Stretching Exercise ...

Effects of Thoracic Mobility Versus Stretching Exercise Program on Pain, Range of Motion and Function in Patients of Cervical Radiculopathy. Actual Study Start ...

#96. Movement at Home Series: Exercises for Improving Thoracic ...

Whether you experience decreased range of motion with your shoulders or would like to improve your mobility and posture for every day ...

#97. 5 Ways to Improve Thoracic Spine Mobility | COR

See 5 common drills we use for improving thoracic spine mobility for our swimming personal training in Santa Clara, CA - COR.

#98. Pro Series Exercise Ball Thoracic Flexibility / ROM

Pro Series Exercise Ball Thoracic Stretch ... Instructions: Kneel on the floor with your buttocks on your heels. Grasp the ball on either side with both hands in ...