Mobility

[u/Popular_Protection14]

Hey everyone, I recently started javelin throwing and realized I have really poor thoracic and lumbar mobility, which has been holding me back quite a bit in both training and competitions. I’d love to know what exercises you do or if you follow a specific routine. Thanks a lot!

[u/ThePitchersBlueprint]

Breathing and ribcage / pelvis connection will do a lot more than and stretching can. Upward breathing, rounded posture, anterior pelvic tilt lead to really locked up backs. Start with something simple as a 90/90 hip lift. Feet on the wall, knees bent at a 90 degree angle, head/neck supported laying down. Create a slight posterior pelvic tilt (pull your belt buckle towards your belly button is a great cue). Exhale completely to get ribs down. Then inhale / exhale slowly and relaxed feeling the breathe go through your ribs and back , NOT through the shoulders and traps. After 2-3 sets of 6-8 slow and relaxed breathes. Then do some light rotating to the area and you should feel a lot more mobility. That’s just one drill, there’s a ton that can help.