Advertisement
All Studio Videos

Dryland Tip: Tennis Ball Thoracic Spine

Uploaded on June 6, 2012 by G_John
Share |
Purpose: The thoracic spine often lacks flexibility. When tight, stress exponentially increases at the low back and shoulders. In sprint freestyle, the shoulder driven stroke is dominant, causing rotation at the shoulders and thoracic spine, with stable hips. This exercise is a passive mobilization of the thoracic spine, with the goal of improving thoracic spine rotation.

Directions: Lie on your side and place a tennis ball (baseball is often recommended) under your back on the transverse processes (approximately two centimeters lateral of the spinous processes) of your thoracic spine. Give yourself a bear hug, grabbing your shoulder blades, then roll on and off the tennis ball ten times. Move the tennis ball to the next level and roll again. One should be able to roll on five to six places on each side of your thoracic spine.
Video URL:
Embed Code:

Video Categories

Morning Swim Show Episodes (1462)

  • First
  • Previous
  • of 244
  • Next

Scott Bay on The Morning Swim Show
September 22, 2014 (8:16)

Graham Bodner on The Morning Swim Show
September 21, 2014 (9:47)

David Marsh on The Morning Swim Show
September 18, 2014 (15:7)

Bruce Wigo on The Morning Swim Show
September 17, 2014 (13:41)

Dean Hawks on The Morning Swim Show
September 16, 2014 (8:31)

Streamlined (941)

  • First
  • Previous
  • of 157
  • Next

The Week That Was: Sept. 22, 2014
September 22, 2014 (6:11)

The Week That Was: Sept. 15, 2014
September 15, 2014 (6:31)

The Week That Was: September 8, 2014
September 8, 2014 (6:31)

The Week That Was: September 2, 2014
September 2, 2014 (6:28)

The Week That Was: August 24, 2014
August 25, 2014 (3:11)

The Week That Was: August 18, 2014
August 19, 2014 (2:54)

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Hanna Holman
November 27, 2013 (0:28)

Travis Anderson and Daren Brubaker
November 5, 2013 (0:26)

Interviews (1169)

  • First
  • Previous
  • of 195
  • Next

Scott Bay on The Morning Swim Show
September 22, 2014 (8:16)

Graham Bodner on The Morning Swim Show
September 21, 2014 (9:47)

USA Swimming Hunger Fight
September 18, 2014 (4:54)

David Marsh on The Morning Swim Show
September 18, 2014 (15:7)

Bruce Wigo on The Morning Swim Show
September 17, 2014 (13:41)

Dean Hawks on The Morning Swim Show
September 16, 2014 (8:31)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (122)

  • First
  • Previous
  • of 21
  • Next

Early Years (115)

  • First
  • Previous
  • of 20
  • Next

SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012 (15:52)

Early Years: Mar. 31, 2008
April 6, 2011 (45:32)

Early Years: Mar. 28, 2008
April 6, 2011 (11:59)

Early Years: Mar. 27, 2008
April 6, 2011 (11:23)

Early Years: Mar. 26, 2008
April 6, 2011 (11:51)

Split Time Episodes (62)

  • First
  • Previous
  • of 11
  • Next

Ready Room Episodes (46)

  • First
  • Previous
  • of 8
  • Next

Volunteer For Special Olympics
April 7, 2014 (2:19)

George Breen
November 26, 2013 (15:36)

Adolph Kiefer
November 26, 2013 (15:42)

2006 Golden Goggles
November 26, 2013 (25:38)

Industry Insider Episodes (16)

  • First
  • Previous
  • of 3
  • Next

Industry Insider: HydroXphere
March 7, 2014 (6:28)

Industry Insider: The Flow Of FINIS
February 11, 2014 (13:48)

Industry Insider: Award Keeper
November 22, 2013 (5:57)

Industry Insider: FINIS
June 20, 2013 (12:8)

Industry Insider : The Swim Gate
June 3, 2011 (9:47)

McCaffreyCap Episodes (11)

  • First
  • Previous
  • of 2
  • Next

McCaffreyCap: March 9, 2011
March 9, 2011 (8:2)

McCaffreyCap: Feb, 24, 2011
February 24, 2011 (9:57)

McCaffreyCap: Feb, 11, 2011
February 11, 2011 (7:2)

McCaffreyCap: Feb, 3, 2011
February 3, 2011 (4:12)

McCaffreyCap: Jan. 28, 2011
January 28, 2011 (4:57)

McCaffreyCap: Jan. 20, 2011
January 20, 2011 (3:48)

Click Here for Mobile Site