Struggling with persistent back pain? Learn from professional athletes' strategies to avoid it.
Hey there! Let's chat about boosting your rotation ability and easing back pain – no matter if you're a pro ballplayer or an average Joe struggling with mid-back stiffness from sitting too much or poor posture. Following some simple breath-driven exercises can make a world of difference.
Many folks don't pay attention to their mid-back and rib mobility until they experience low back pain. That's because our lower back isn't built for rotation, while the upper back (thoracic spine) and rib cage should be (but often aren't!) flexing and twisting as nature intended. To enhance your ability to rotate, alleviate pain, and move without as many issues, we recommend trying two exercises: a breathing bridge with a foam block and the rotational reach drill.
If you’ve got 20 years of professional baseball experience under your belt (like certified strength and conditioning specialist Dana Santas, aka the "Mobility Maker"), you've seen time and again how improving thoracic and rib mobility through breath-driven exercises can boost performance, eliminate back pain, and prevent injuries.
Here's a quick breakdown of each exercise:
Modified Breathing Bridge
- Lie on your back with your knees bent and feet hip-width apart, holding a foam yoga block or rolled towel between your knees.
- Place your hands on your lower ribs to guide and monitor their movement with each breath.
- Exhale fully, drawing your lower ribs in toward each other as your core activates and your rib cage moves down.
- At the end of your exhale, without inhaling, tilt your pelvis and tuck your tailbone to flatten your lower back against the floor.
- Hold this position using core strength to maintain contact between your lower back and the floor without arching.
- Take five long, deep breaths, focusing on horizontal rib movement to widen your infrasternal angle (the upside-down "V" space separating your lower ribs).
- Perform two sets for a total of 10 breaths.
Windmill Twist
- Start standing, then exhale as you squat down and place your hands on your upper shins.
- Keeping hold of your left shin, inhale as you reach your right arm forward and up, rotating from your shoulder, mid-back, and rib cage to open up to the right.
- Stack your shoulders vertically, reaching your right fingertips toward the ceiling while straightening your right leg only.
- Hold the position for five deep breaths, focusing on expanding the open side of your rib cage.
- Exhale, engage your side waist muscles to internally rotate the opposite side of your ribs, reinforcing thoracic rotation.
- Unwind back to standing, then perform the movement, rotating to the left.
Don't forget to breathe and feel those exhausted ribs stretch during each set! Whether you're a professional athlete or a typical desk jockey, these exercises offer fantastic benefits and can help you move through life with greater ease.
As with any new exercise program, make sure you consult your doctor first, and if you experience pain, stop immediately. Happy exercising!
By integrating these exercises into your routine, both fitness enthusiasts like Jays and office workers can improve their posture and overall wellness. For instance, the Modified Breathing Bridge, which involves horizontal rib movement, can help enhance thoracic and rib mobility. On the other hand, the Windmill Twist, a rotation exercise, targets mid-back and rib cage flexing, promoting health and longevity in any individual. Dana, a certified professional with 20 years of baseball experience, highly recommends these breath-driven exercises for performance improvement, pain alleviation, and injury prevention.
