TFC: Upper Thoracic Mobility Restrictions: Phase 3 (11-6-18)

Phase 3
- Look for updates below in BOLD
Daily Movements
- Complete 8-20reps 1-2x/day
- 10.1) Supine Wing ER Breathing VIDEO
  - Light movement that will set us up for some posterior shoulder strengthening
  - 31.1) Hands Elevated Variation VIDEO
    - Progression of thoracic ext with muscle activation
- 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Do this carefully and gently
  - Can be done in sitting as well and is typically helpful to complete lightly and frequently throughout the day
  - If this feels fine you may want to try the seated version throughout the day seen below to break up seated postures for long periods
    - 55) Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- 11.3) Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
  - Make sure you don’t go too far too fast
- 2 Options to Improve Thoracic Rotation
  - 12) Sidelying Thoracolumbar Rotation Stretch VIDEO
  - 91) Rolling with Side Lying Rotation VIDEO
Strength Circuit
- Complete Every Other Day
- 8-20 reps
- Go through circuit 2-3x
- 68) Basics of Bear with Leg Lift VIDEO
  - 30-90sec static holds
- 157) Band Extension Deadlift VIDEO
  - Light band
  - 8-20 reps
- 121.5) Supine Band Pull Apart VIDEO
  - light band 8-20reps
- 91.2) Standing Band Chest Fly VIDEO
  - 8-20 reps
- 83.2) Ball Rollout Wall Block VIDEO
  - 8-20 reps
  - Alternative Option
    - 96.2) Weighted Pullover Feet Elevated VIDEO