Written by Megan Gaudry. 

This post was inspired by different patients I have seen over the last few years through my EP work, as well as while 'people watching' on the streets, or in sports and gyms. I have found since studying topics such as biomechanics in my university courses, it is very hard not to assess people in the way they move, whether walking, squatting etc. 

This blog is looking at the dysfunctional thoracic spine (in some part), in that it has restricted mobility and has the potential to impact you in a variety of ways. 

Poor thoracic mobility can come about in a few different ways, one if can be the result of poor posture, and this is very common, particularly for office workers, as individuals usually develop a hunched/lean over posture with an added head poke, where you chin pokes forward. This usually occurs as the muscles that usually keep you in a correct upright posture switch off and get lazy, and when your looking at hours upon hours over 5 days a week, over 365 days a year (hopefully less with holidays), its a very long time we are in this poor posture. This has the potential to wreak havoc for both thoracic and cervical issues, such as upper back pain and headaches.

Some individuals develop kyphosis, which is the classic hunch-back type posture, this is commonly seen not only in your office workers, but athletes such as mixed martial artists, the mirror muscle gym goers (those that essentially work their chest muscles rather then their back), as well as labourers, whether due to poor technique or heavy loads, mostly both. There are other aspects of this, however I won't go into further detail.

Having a kyphotic posture results in limitations in the spines ability to move, in extension (backwards), flexion (forwards), laterally (sideways) and rotation.  Muscles surrounding the spine and other structures also play a role, in that usually the anterior muscles (muscles at the front of your body) are tight, a classic example is the pectoralis major, commonly known as the pec muscles; whereas the posterior muscles (muscles at the back of your body) are generally weak. This causes rounding of the shoulders which can contribute to the hunch back posture, and in combination of the tight anterior neck muscles (which is commonly seen in the same office workers) have a chin poke posture you can develop the above symptoms mentioned- headaches, upper back pain to name a few. However by having this posture, this not only affects the spine, but also impacts the mobility of the shoulders, in that you have restricted range to move, which can also lead to shoulder impingement issues or rotator cuff tears.

A great example to demonstrate this, is to sit hunched forward, flex (or move) your shoulder overhead, note how far you can move your arm, next sit in correct sitting posture, and repeat this movement, you will notice that you can move the shoulder further. The same principle applies to with neck movement, i.e. turning your head to look over your shoulder, particularly when checking blind spots when driving; thus posture is very important.

This does not only affect the average person, or 'Regular Joe', this follows true for those participating in sports, such as  Crossfit, and Olympic Weightlifting etc, that require overhead movements. You would know, or will soon know, that thoracic mobility has massive impact on this movement pattern.

Therefore I wanted to provide some examples of corrective exercises to not only assess whether you may be restricted, but also how you can use these to address the issue of poor thoracic mobility.

Written by Megan Gaudry. 

Limitations in ankle range of motion (ROM), particularly in what’s called ankle dorsiflexion (movement of your foot that points your foot up to the sky), can cause quite a few functional and athletic limitations. Studies have shown that limited ankle dorsiflexion ROM can be the result of calf tightness (the gastrocnemius and soleus complex), and, or stiffness in the ankle joint itself (talocrural) as well as subtalar joints, and can be seen in those who have terrible shoe habits (i.e. high heels) among others.

Limitations in this movement can impact not only squatting (double and single leg squat) technique, but also step down activities, and even landing from a jump which are incorporated into many exercises performed whether you are an athlete or fitness enthusiast.

Ankle mobility exercises can be incorporated into your ankle rehab (depending on goals of current treatment with your Physio or Surgeon), or in your warm up to improve ankle dorsiflexion movement, and thus, improve your squatting technique. But first, how can you determine if your ankles are really the cause to these limitations such as a poor squat technique?

Written by Megan Gaudry.

Restrictions in ankle dorsiflexion can impact the body significantly, from descending stairs to squatting. This is a series of exercises that aim to demonstrate how to improve ankle dorsiflexion movement.

This 'Exercise segment' is a taster of the soon to be released blog on Ankle dorsiflexion movement and how it can impact squatting performance, so keep an eye out!