CHAPTER 9 FUNCTIONAL PROGRAMMING FOR STABILITY-MOBILITY AND MOVEMENT | ACE PERSONAL TRAINER MANUAL
individual and simultaneous movement between planes—moving the body in multiple planes in the same direction (e.g., rotating to the right while simultaneously flexing laterally to the right) or moving the body in multiple planes in opposite directions (e.g., rotating to the right while simultaneously flexing laterally to the left).
Figure 9-61 Thoracic matrix
Objective: To promote multiplanar thoracic mobility with drivers (e.g., arms or a dowel or lightly weighted bar) while stabilizing the kinetic chain
Preparation and position:
• Stand in a neutral stance position with the feet hip-width apart.
• Pack both shoulders (see Figure 9-37) and brace the core, and hold these positions throughout the exercise.
Exercise:
• Move the arms in all three planes as follows (a & b):
ü Unilaterally in all three planes, promoting thoracic and hip mobility while avoiding any loss of lumbar stability
ü Bilaterally in all three planes, promoting thoracic and hip mobility while avoiding any loss of lumbar stability
ü Multiple planes, mixing movement in differentiated or undifferentiated patterns promoting thoracic and hip mobility while avoiding any loss of lumbar stability
Stance progression:
a.
b.
• Progress from a neutral stance to a staggered stance, and then perform the movements in various lunge and squat positions (c, d, & e).
• Perform one or two sets of 12 to 15 repetitions with each arm with a controlled tempo, allowing 10- to 15-second rest intervals between sets.
Source: Gray, G. (2008). The Thoracic Spine. Adrian, Mich.: Gray Institute.
