Tightness of the Upper Spine and Running Performance

Good mobility through our thoracic spine (upper back) is vital for good spine health. However, the thoracic spine is inherently stiff due to bony anatomy of the spine itself. The ribs, which serves to protect our heart and lungs, also limit thoracic spine mobility. Poor posture and prolong sitting are the typical causes of tightness in the thoracic spine. In my case (and all moms),  the increase demand of caring for JuJu has significantly increase the stiffness of my thoracic spine extremely.

My upper back flexed to play with JuJu.

What does it mean?

Stiffness in the thoracic spine can cause low back, neck and shoulder pain. Limited motion in the thoracic spine forces the adjacent joints to compensate. These joints move more in order to make up for the lack of motion. This can lead to numerous injuries ( we can save this for another post).

In runners, a tight thoracic spine can hinder taking a proper breath and loading the core.
Typically the thoracic spine is stuck in a forward position ( mostly form sitting all day) which limits the body from sitting in a proper upright posture. Proper posture allows the body to take a full inhalation. Try sitting slouched and taking a deep breathe. Now, sit up straight and take a deep breathe. Notice the difference between the two. Being in a slouched position while running will limit your ability to inhale which hinders performance.

L: Pre mobilizations in below video- It was more difficult turning with my upper back. More of my sports bra can be seen. It's also harder to turn my neck. R: Post mobilizations in below video- There is improve mobility in the thoracic spine. My spine is turned making it more difficult to see the back of my sports bra. It is also easier to turn my head.
***BONUS- Look at my left foot. In the left picture it is more flat. In the right picture there is a greater arch. Being able to rotate through the spine helps to transmit forces into the foot to support the arch. 

Having proper rotational mobility also helps to load the core. The arm swings backwards as the leg drives forward. A rotational stretch is then placed on the core. This stretch helps to provide energy to the opposite leg to help drive it forward. When the core is not properly loaded, it places an extra rotational stress to the low back leading to pain. Poor loading of the core can also lead to improper running mechanics contributing to different injuries throughout the body.

The Science

The spine has motions which are coupled. When the spine is straight, side bending one direction will cause a rotation to the same side ( Type 2 motion). When the spine is extended, side bending one direction will cause a rotation to the opposite side (Type 1). These movements are hardly noticeable  but necessary for proper mechanics. In running type 2 motion occurs. When you are landing on your left leg, gravity pushes down on the right shoulder. This will cause your head to be tilted. To get your head pointed straight, your body will have a slight lean to the left.  Side note-When the glutes are weak causing an extreme pelvic drop, the spine has to excessively lean to compensate which leads to injury.

When gravity pushes on the R shoulder
L: Shows the spine without a lean
R: Shows the spine with a lean 

At the same time, the right arm  swings forward to generate a left rotation. The left lean of the spine  and the right arm drive to the left causes a type 2 motion of the spine. Where you place your legs is also important. Mobilizations in a staggered stance verses a squat stance most replicates how the body is moving while running. When the right leg is forward, the right arm swings backwards while the left arm swings forward. The arms are used to drive rotation in the thoracic spine.

Mobilization

One of the exercises to loosen up the thoracic spine is to foam roll. However, this only mobilizes the joint in one dimension. Imagine a drawer which is stuck. Do you keep pulling it straight out or do you wiggle it all directions until the drawer opens. I don't know about you but the later has worked for me.
At 3DRunner we're going to mobilize the thoracic spine functionally in all 3 planes of motion.

Since the arm swing generates a rotation in the spine I decided to check rotational range of motion.
As you can see with my left hip forward, I have slightly less rotation. After the mobilizations, my spine has increase mobility.

Type 2 motion Stand with the right leg forward and left arm next to your ear. Use your right arm to swing backwards. The backwards arm swing will gently mobilize your spine. Try swinging at different angles. Keep the same posture, right arm slightly behind, reach left arm upward towards the ceiling.
Type 1 motion Stand with the left leg forward and left arm next to your ear. Use your right arm to reach forward. With this mobilization, it is more effective to reach as oppose to swing. Reach at different angles. Keep the same posture, right arm forward, reach left arm upwards towards the ceiling

Perform 10-20 of each then switch sides ( right leg forward, right arm next to ear and left leg forward. right arm next to ear)

Mobilizations for the thoracic spine will improve your posture resulting in better core recruitment and breathing to enhance running performance. Improve mobility will promote proper running mechanics to decrease injuries.

SaveSave

Don't be the Hunchback Runner- How to Mobilize the Thoracic Spine

The hip flexors have been getting the spotlight as the evil which contributes to injury. However, the THORACIC SPINE also has a significant influence on injury. The thoracic spine is the area between our shoulder blades. It has a tendency to be stiff because gravity works against our bodies pushing down on our shoulders. Gravity pushes our body down at the shoulder which flexes the thoracic spine. After hours of sitting letting gravity take it's toll, the upper back region stiffens. Think of a hunchback. A flexed thoracic spine limits our ability to stand up straight. Stiffness of the thoracic spine can contribute to injury to the neck, shoulders and low back.

Before and After

Before and After

The pictures above show the side view of the back before and after stretching. There is increased curvature at the base of the neck and the low back.  After stretching, his neck and low back is in a better alignment. Also, there is an improved ability to raise the shoulder. This shows how tightness in the thoracic spine can influence other regions of the body.

While running, the arm swings backward causing a rotation to occur in the thoracic spine. Meanwhile, the same side leg swings forward. The twist of the spine helps to load the core, think of twisting a slinky. However, if the thoracic spine is stiff the low back takes the load. The most frequently injured and degenerated region of the spine is the L5 - S1 (lower back region). Not surprising, this is also the region of the lower back which has the ability to twist the most.

The thoracic spine supports the lower back, and  its bony anatomy allows for rotational movement. However, if the area is stiff, motion is mainly absorbed in L5-S1 leading to overuse injury.
In running, a stiff thoracic spine contributes to injuries of the low back. The overly flexed thoracic spine can limit rib expansion, hinder breathing and limit loading to the core.

Exercises

On top of using a foam roller or lacrosse balls to help loosen up the spine, there are stretches which help mobilize and utilize the muscles.

Use a foam roller across the back between the shoulder blades
 and roll up and down for 2-3 mins

Use a lacrosse ball in the front part of the
chest and move side to side and up
and down for 2-3 minutes

Mobilizations of the Thoracic Spine

Below is a video how how to use arm movements and pelvic motions to mobilize the thoracic spine. These exercises will help increase rotational motion of the thoracic spine allowing increase loading to the core and decrease strain to the lumbar spine. 

I like to follow up mobilizations with strengthening exercises to train the new motion. Please refer the the strength post for ideas on how to train the thoracic spine.

http://3drunner.blogspot.com/2014/07/3d-strength-for-runners.html

These mobilizations will not only enhance mobility for runners but is great for any athlete.

Thanks to Gary Gray at the Gray Institute for the remarkable knowledge.

ANKLE SPRAIN - How the Thoracic Spine and Hip Can Contribute

Recovering from an ankle sprain appears to be pretty straight forward, however there are other factors which can hinder recovery. The two areas we will focus on are the hip and thoracic spine (upper back). Daily activities in the sitting position, such as computer use, reading and driving, etc., results in an increase stiffness in our hips and thoracic spine.
The tissue surrounding the gluteals become stagnant from prolong sitting making it difficult to generate force and absorb energy. At the same time, the hip flexors in the front of our pelvis shorten from sitting.
The thoracic spine is another region which is affected from prolonged sitting. The muscles of the thoracic spine work to fight gravity which pulls our trunk forward. Most daily activities which are performed in front of our body also contributes to increase pull forward.  To make matters worse, the thoracic spine is a difficult area to stretch due to the bony anatomy and rib cage.
Limited mobility of the hip and thoracic spine changes our biomechanics which can impair the body's ability to recover from a lateral ankle sprain.

HIP

Hip Mobility

When the heel hits the ground, the bony anatomy of the ankle generates a rotational force up the lower leg and into the thigh. At the same time, the body weight shifts from the back leg to the lead leg which produces a lateral motion of the hip and pelvic junction.

If there is a limitation of frontal plane motion of the hip, the movement will find another path. A common pathway is the ankle.  As the body shifts laterally to the front leg with a limited hip motion, the lateral movement will be forced at the ankle causing a lateral ankle sprain.

Hip Mobility Assessment

Stand with your legs hip width apart. Bring your arms up next to your head. Reach to the side as far as you can, then to the other side. Feel for any difference in motion in your hips from side to side. You may need to stand in front of a mirror or have a friend to give you feedback.

The above pictures show less mobility on the left hip (picture on the right). The larger hip/pelvis angle reveals there less motion occurring at that joint. Side note: I roll my left ankle during this run.

Hip mobility Treatment

Lateral hip stretch -

To stretch the side of the hip, stand next to a low bench or step. Place the leg across body onto the step with the knee bent. Allow the body to move over the stance hip until you feel a stretch. Use your pelvis to drive forward, sideways and twist. Please refer to the video above.


***Bonus lateral hip stretch - Instead of crossing the leg in the front, cross my leg behind my body.  Make sure the back leg does not twist the body away from the stance leg. Shift toward the stance leg. Then use the pelvis to drive the body in the sagittal plane, frontal plane and transverse plane. Please refer to the video below.

Gluteal Stretch -

Place one leg on a table ( at home I use the end of my couch, kitchen or bathroom counter) at about mid thigh to hip height depending on flexibility. The knee should be bent to 90 degrees and thigh perpendicular to body. From there, hinge forward in the sagittal plane, reach away sideways in the frontal plane and rotate towards in the transverse plane to the stretch leg. These motions create length at the hip and pelvic junction. Perform about 10 repetitions per plane of motion or until you feel improvement in flexibility.
Refer to the video above for planes of motion.
*** Hinge at the hip NOT the lumbar spine.

THORACIC SPINE

Thoracic Spine Mobility

When one leg is swinging forward, the same side arm is swinging back. The swinging of the arm backwards drives rotation of the upper back. For example, as the right leg swings forward the right arm swings backwards. A rotational motion is created at the core since the opposite leg is behind the body. This position helps to load the abdominals in a rotatory fashion, similar to a spring.
If the thoracic spine is tight, the rotation will bypass the region and the motion in transferred elsewhere. Occasionally, this force causes a shearing motion in the back. Other times, the force goes into the ankle.

Thoracic Spine Assessment

Place one leg in front of the other with the knee slightly bent. Bring your arms in front of your body at chest level. Turn as far as you can towards the front leg then towards the back leg. Switch so the other leg is forward. Feel for the rotation in the thoracic or have a friend watch for you.
Watch the video below.

 

Thoracic spine treatment

Rotation T/S stretches- These stretches improve the rotation of the spine.

To improve rotation of the thoracic spine while the arm is swinging forward - Take a step forward with L leg and L arm next to head, bring R arm in front of body and reach forward. 
To improve rotation of the thoracic spine when the arm is swinging backwards - With L leg in front and R arm next to head, swing L arm behind the body.
Refer to the video below.

To maximize the effects of the stretches, follow up with strengthening exercises. Performing strengthening exercises after stretching will stimulate sensors in the newly acquired range of motion which may have been dormant for weeks, months or years.

Stay tuned for my next post on strengthening exercises for runners!