Our Favorite Technique for Assessing (and Improving) Mobility in the Trunk

When we identify a mobility restriction in the thorax, it’s important not to assume it is only tissue-related.  Rookies assume tissue, but experienced practitioners also consider joints.  

So what joints could affect thoracic mobility?  The rib cage. 

In fact, we’d argue that the rib cage is one of the most common - and most overlooked - causes of limitations in thorax range of motion.

The rib cage may appear rigid, but the costovertebral joints that connect the ribs and the vertebrae are actually designed to glide and rotate, allowing the chest cavity to expand during breathing.

Loss of mobility in these joints can cause significant restrictions in trunk mobility, especially in thoracic extension and rotation. 

This is why when an athlete fails something like our Seated Trunk Test, we are quick to investigate if the rib cage could be part of the problem.

Here’s Dr. Rose demonstrating a technique we teach in our advanced Medical and Fitness courses to assess an athlete’s Pump Handle and Bucket Handle:

So once we identify a restriction in the rib cage, what’s the best way to improve mobility?  You guessed it.  Deep breathing.

When we fill our lungs with air, it should cause the rib cage to expand. If it doesn’t, it indicates a restriction in rib cage mobility.

Not only is this a terrific test, variations of deep breathing coupled with rotation can help “distract” the rib cage and improve mobility.

Watch Dr. Rose with the recent PGA TOUR winner, Jhonattan Vegas.  Once Dr. Rose identifies a restriction in rib cage mobility, he uses Lumbar Lock Reachback variation with deep breathing to help unlock the restriction. 

---