Thoracic Spine Deficiency: Part 2 – Correcting Kyphosis

Previously, this blog series (Part 1) covered how crucial it is to understand the intricate role the thoracic spine (T-spine) plays throughout the game of baseball. “Alteration of the shape of the thorax i.e. thoracic kyphosis, produces both abduction and protraction of the scapula. This changes the orientation of the glenoid (glenohumeral ante-tilting) which reduces the clearance space for the humeral head and increases forward shear.”¹ With that in mind, improving thoracic kyphosis is vital to enhancing one’s skills as a baseball player.

Corrective Exercise – Yoga Push Up²: This exercise provides multiple benefits, but today’s main focus will be improving thoracic extension. Start in the basic push-up position. Complete a basic push-up with hands underneath the shoulders, elbows abducted approximately 45 degrees, while maintaining a rigid and correct postural position by imagining a steel rod running from the heels to the head. At the finishing position of the push-up, rock backwards and push the butt to the sky. Focus on trying to drive the heels into the ground. Avoid looking up by making sure the head is tucked to maintain a neutral cervical spine (upper spine/ neck). The extension in the spine should be achieved throughout the T-spine; the lumbar should not be sagging. At this top position make sure the anterior core stays engaged and the rib cage does not flare up as the T-spine extends. Hold this position for a 2 count then return to the starting push-up position and then repeat.

Modification – To modify this exercise simply take the push-up portion out. Start in the push-up position, then rock back and push the butt to the sky to achieve extension.

The yoga push-up is just one of many exercises that aid in attaining a more neutral thoracic spine position. It is a great exercise that can be incorporated into the warm up and/or the actual workout. Alongside of that, it is imperative to remember that postural changes are not achieved overnight. Just like anything, to be successful you must first be consistent.

¹Young, J. L., Herring, S. A., Press, J. M., Casazza, B. A. (1996)The influence of the spine on the shoulder in throwing athletes. Journal of Back and Musculoskeletal Rehabilitation, 7, 8. http://elitetrack.com/article_files/throwingspine.pdf 

 ²Cressey, E., Hartman, B., & Robertson, M. (2009). Assess & correct: Breaking Barriers to unlock performance. Indianapolis, IN: Indianapolis Fitness and Sports Training.