The Posterior Mediastinum - What Should We Know About it?
The "posterior mediastinum," or the area between the pericardium and vertebral column, tends to become extremely limited in motion. This limited motion stems from a combination of poor postural habits, chronically tight musculature, dysfunctional breathing, and compensatory adaption patterns in our every day life. As a result, it leaves us with the inability to expand this area for proper inhalation. In this video I discuss a quick exercise that can be used to "open up" the posterior mediastinum in hopes to increase respiratory capacity.
In addition, this exercise will also help with the following:
-Improve awareness of proper "core activation" (rib internal rotation through breathing)
-Inhibit tight lats
-Loosen the commonly tight external rotators
-Allow non-compensatory thoracic extension (t-spine extension through proper rib cage/abdominal-pelvic position)
-Inhibit tight triceps
1. Posterior pelvic tilt to engage abs and EXHALE for proper synchronization
2. Increase External Rotation = Press Elbows IN
3. Increase Thoracic Extension = Elbows UP
4. Maintain Elbows Up & Elbows In and INHALE
5. Thoracic Expansion = AIR pushing the upper back towards the ceiling (relative to the exercise position)