Thoracic Stability: Cable Resisted Hip and Shoulder Synergies

“Taking Your Thoracic Stability to Another Level”

By: Myles Cheatham, Kevin Lea, M.S., and David Bender DPT

Kevin Thoracic
One of the many highly qualified personal trainers at Bare Hills Racquet Club, Kevin Lea, M.S. To schedule a training session with Kevin, E-Mail: klea@barehills.com or CALL: (240)-328-0841

Previously, we provided you with a base set of thoracic stability exercises. The next progression is integrating lower body and upper body rotational patterns! In most every sport power and speed must initiate form the lower body and be effectively transferred to the shoulder and arm. When this doesn’t happen properly than we often see the shoulder and arm struggling to generate momentum and speed which in turn leads to injury.

Perform these exercise for 3 sets of 10 repetitions. 


Unilateral Stabilized Thoracic Rotation on Cable Machine

  • Be sure to maintain a stable core.
  • Keep head and neck in neutral
  • Legs are slightly bent, with feet shoulder width apart.
  • Alternate rotating the arms, laterally and keep them in line with the torso.
  • Generate momentum from the lower body first than carry this into the shoulders and arm motion.

Stabilized Thoracic Rotation on Cable Machine and Rope Handle

  • Maintain a stable core.
  • Keep head and neck in neutral
  • Legs are slightly bent, with feet shoulder width apart.
  • Keep arms extended, but slightly bent

 


High to Low Trunk Rotation on Cable Machine

  • Keep head and neck in neutral
  • Legs are slightly bent, with feet shoulder width apart.
  • Keep arms extended, but slightly bent
  • Pivot legs as you transfer weight from high to low.

 


Low to High Trunk Rotation on Cable Machine

  • Keep head and neck in neutral
  • Legs are slightly bent, with feet shoulder width apart.
  • Keep arms extended, but slightly bent
  • Pivot legs as you transfer weight from low to high.

 


360 Full Shoulder Rotation with Bands on an Exercise Ball

  • Keep head and neck in neutral.
  • Maintain stable core and a straight back.
  • Keep arms straight as you rotate them.
  • Feet should remain flat on the ground.

Crossover Hinge with External Rotation on Cable Machine

  • Track the knee in line with your shoe laces.
  • Keep hips parallel with the floor as you hinge forward.
  • Slightly bend the knee as you hinge.
  • Be sure to extend the back leg during the hinge.
  • Create at 90 degree angle with the arm as you pull the cable upwards.

For more helpful thoracic stability progression exercises, schedule an appointment with us. CALL: (443)-213-0395 or E-MAIL us at: DAVE@IMPACT-Fellowship.com