I consider the spine as the primary mover in all core-integration movements.
When engaging the spine, we must be aware of the primary functions of the three natural curves of the spine: lumbar, thoracic, and cervical.
Lumbar is for stability. Thoracic for both stability and mobility. Cervical is for stability and at times, functions for mobility.
Our core starts from the shoulder to the pelvic girdle. One common misconception is to refer to the abdominals as the core. The core I am talking about begins from the shoulder and ends with the pelvic girdle.
The best movement plane in training the core is the transverse plane. These movements involve the entire anterior (front) and posterior (back) of the core. Rotational movement like wood chopping is a very good example. The sling system in the body are the primary movers in the transverse plane.
Movements in this plane will depend on the mobility of the thoracic spine. Regular mobility training of the T-spine maximizes the muscle contraction. Flexions, extensions, rotations and the like will help achieve a full range of motion.
Constant stimulus on these muscle groups and spine mobility contribute to better movement patterns and improved biomechanics, especially for those who are suffering pain in movement dysfunctions.
Tightness plus weakness will result in movement dysfunctions. It is necessary to undergo pre-training assessment before beginning a certain training modality or any physical readiness training.
To achieve optimum performance, it is of utmost importance to spot any movement dysfunction first.
The ACT Principle (assess, correct, train) is one system that is simple and easy to remember.
It is wrong to start a training program without first getting any assessment. The ACT principle determines what specific program will suit a particular person.
We all have different capacities to sustain any sort of muscle tension. One way to find out how to start your program is to screen movements first like the squat. Programming may start through regression for some because their neural control in movement capacity is lesser compared to other individuals with the same goal. They will eventually progress as their training continues over time.
Without assessment, all individuals are consequently considered equal. They will end up doing the same training program despite their differences in capacity.
In this series, T-spine mobility training also serves as movement screening to check if one’s spine is functioning well in accordance to proper human biomechanics.
The thoracic curve functions for both stability and mobility. It plays a vital role in core integration movements that drives most athletic movements and sports functions.
The fluidity of any movement is also dependent on the mobility and stability of the spine as a whole. Any restrictions in muscle contraction will directly affect the condition and performance of an athlete or person in training strength and conditioning.
We must always remember that the body should move as one. Muscle groups must move all together in a chain to achieve its full potential in any given challenge or task at hand.
To power up your performance, mobilize your T-spine first. In doing so, you’ll also have a stronger core function.
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Author’s email: archie.nellas@gmail.com
