{"id":2172,"date":"2015-03-17T13:58:58","date_gmt":"2015-03-17T20:58:58","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=2172"},"modified":"2015-03-17T13:58:58","modified_gmt":"2015-03-17T20:58:58","slug":"assess-improve-ankle-t-spine-mobility","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=2172","title":{"rendered":"Assess &#038; Improve Ankle &#038; T-Spine Mobility"},"content":{"rendered":"<p>This post is dedicated to improving mobility in two areas I commonly find restrictions in among my clients &#8211; the ankle and thoracic spine.  Specifically, I often find limitations in dorsiflexion and thoracic spine rotation that create undue stress on other parts of the kinetic chain.<\/p>\n<div id=\"attachment_2173\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-2173\" class=\"size-medium wp-image-2173\" title=\"ankle-wall-mob-2\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/03\/ankle-wall-mob-2-300x168.jpg\" alt=\"ankle-wall-mob-2\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/03\/ankle-wall-mob-2-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/03\/ankle-wall-mob-2-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/03\/ankle-wall-mob-2.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-2173\" class=\"wp-caption-text\">Standing wall touch<\/p><\/div>\n<p style=\"text-align: center;\">\n<p>Recently, I wrote an article for the WeckMethod site on how to assess and improve ankle mobility. \u00a0As a clinician and coach, I see this issue in many runners and athletes I work with. \u00a0At times, it is joint restriction, while in other cases it is soft tissue limitations that impact mobility.<\/p>\n<p>There are several potential reasons why one might possess less than optimal movement in the ankle. \u00a0The most common causes include: joint stiffness following injury and\/or immobilization, soft tissue tightness in the gastroc\/soleus complex, scar tissue from a prior injury, anterior ankle impingement, chronic ankle instability and adaptive shortening of the Achilles tendon. \u00a0Want to read more?<\/p>\n<p><a href=\"http:\/\/bit.ly\/1zG7I0L\" target=\"_blank\">Click here to read my article on the WeckMethod site<\/a><\/p>\n<p>Decreased mobility in the thoracic spine often creates dysfunction and stress on other parts of the kinetic chain, namely the shoulder and lumbar spine. \u00a0In many cases, clients will demonstrate asymmetry based on their sport, activity level and injury history. \u00a0In light of this, I often prescribe a simple, yet effective corrective exercise they can do at home to restore motion. \u00a0The exercise below is taken from my &#8216;Functionally Fit&#8217; column I recently did for PFP Magazine.<\/p>\n<div id=\"attachment_2174\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-2174\" class=\"size-medium wp-image-2174\" title=\"side-lying-t-spine-roll\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/03\/side-lying-t-spine-roll-300x225.jpg\" alt=\"Side lying t-spine roll\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/03\/side-lying-t-spine-roll-300x225.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/03\/side-lying-t-spine-roll.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-2174\" class=\"wp-caption-text\">Side lying t-spine roll<\/p><\/div>\n<p>In the full online column, I reveal two ways to do this and the applications for it. \u00a0This exercise also offers a way to assess your own range of motion, while teaching you a straightforward corrective exercise to improve mobility.<\/p>\n<p><a href=\"http:\/\/bit.ly\/18zwoln\" target=\"_blank\">Click here to see the video of the side lying t-spine roll<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This post is dedicated to improving mobility in two areas I commonly find restrictions in among my clients &#8211; the ankle and thoracic spine. Specifically, I often find limitations in dorsiflexion and thoracic spine rotation that create undue stress on other parts of the kinetic chain. Recently, I wrote an article for the WeckMethod site [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[97,3,109,4,7,27,36,11,368,26],"tags":[],"class_list":["post-2172","post","type-post","status-publish","format-standard","hentry","category-ankle","category-fitness","category-flexibility","category-health","category-injury-prevention","category-low-back","category-shoulder","category-shoulder-injuries","category-thoracic-spine","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Assess &amp; Improve Ankle &amp; T-Spine Mobility - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=2172\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Assess &amp; Improve Ankle &amp; T-Spine Mobility - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"This post is dedicated to improving mobility in two areas I commonly find restrictions in among my clients &#8211; the ankle and thoracic spine. 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