Ready to Run by Dr. Kelly Starrett and TJ Murphy, (06) Standard #3: A supple Thoracic Spine, Notes

Post date: Mar 9, 2017 2:58:40 PM

Ready to Run

Return to the Twelve Running Standards

Chapter 6. Standard #3: A supple Thoracic Spine

• • 1. Question: Do you have a pliant, properly organized thoracic spine?

    2. The twelve vertebra in the thoracic spine in the mid back need to be minded. The T-spine is crucial to maintain neutral position in long distance running. We must care for the midback when we run, sit, walk, talk, type, text and breathe.

    3. An organized thoracic spine keeps the power flowing from the glutes and core. We are able to put our head and shoulders in proper alignment, lessening strain on the neck and low back. An organized organized thoracic spine is necessary for proper hip function when we need to prevent stressors creeping to the knees, ankles and feet. The longer we run or train, the more form deteriorates and the uglier it gets.

    4. Recommended Mobility exercises for a supple thoracic spine

       1. T-Spine Global Smash (p. 224)

       2. T-Spine Double Ball Strip (p. 245)

       3. Anterior Shoulder (p. 246)

    5. Briefing. Unless we are vigilant about our positions, all the sitting done at the job becomes a problem. Spending time during the day mastering the ‘pooping dog’ position will lead to a slow and grisly death. Spending 40-50 hours per week in these posture begins to feel normal. The head jutting out in front of the body is a clear indicator of a tight thoracic spine.

    6. The Consequences of a tight thoracic spine. The human body is a system of systems. A tight thoracic spine and broken body, neck and head position broadcasts its dysfunction up and down the kinetic chain and manifests in problems throughout the body:

• • • 1. Neck Pain. The head weighs about 12 pounds . For every inch it juts forward, effectively another 10lbs of weight is added onto the problem.

      2. Shoulder mobility problems. When the shoulders are in neutral, we get the benefit of addition the additional energy of rotational torque. When the shoulders round, we lose that torque. The soft tissues are placed under tremendous stress as they have to support the joint. An organized skeleton with the shoulders properly set in a neutral position channels the power of structural support to stabilize the situation. A poor positions grinds away at the soft tissues.

      3. Lower Back Pain. A tight hunched spine slow down the flow of power within each of the body’s systems. In running, more stress is dumped on the lumbar section of the spine.

      4. Knee Pain. Without a neutral spine, stress on the knees increases. Piriformis pain and a number of knee ailments result from poor hip function.

      5. Other Hotspots. The trunk is the chassis of our running machine. The two primary engines for power are the hips and shoulders. A tight thoracic spine gums up stability and the flow of power. This brings forth many kinks in the system including foot strike. The result is pain. Feeling pain is a clear sign we are doing something wrong.

      6. Loss of Power. By running with the shoulders hunched forward and the head jutted out over the upper back position, power is bleeding.

• • 7. Strive for a supple organized thoracic spine. Achieving a supple thoracic spine. Follow these steps: