Proper thoracic spine rotation and back strength is essential for optimizing performance in overhead sports. Limited mobility can predispose the shoulder and low back to undue stress and injury. Limitations or asymmetry can negatively affect he shoulder and low back.
Execution:
Position the cable at or near chest height. Grasp the handle with the left hand and extend the right arm fully so the two palms face each other. The right leg is positioned forward in a split squat stance with slight knee flexion in the front knee.
Next, perform a row on the left side pulling back and into full left trunk rotation while simultaneously punching the right arm forward. This opposite arm action will further enhance the left thoracic rotation.
Perform 2-3 sets of 8-10 repetitions on each side. Choose a light to moderate weight at first to ensure proper form and avoid excessive upper trap activation.
Application:
This exercise offers an excellent option to facilitate shoulder and back strength while emphasizing thoracic spine rotation. Unilateral training will help eliminate asymmetry that may be present with regard to strength and mobility. The positioning in split stance makes this more functional by integrating hip, torso and shoulder movement. Sports such as golf, tennis, volleyball, baseball, softball and swimming rely on adequate strength and mobility to achieve optimal performance and avoid injuries. Integrated exercises like this can be useful for health and performance.
