Previously, this blog series (Part 1) covered how crucial it is to understand the
intricate role the thoracic spine (T-spine) plays throughout the game of
baseball. “Alteration
of the shape of the thorax i.e. thoracic kyphosis, produces both abduction
and protraction of the scapula. This changes the orientation of the glenoid
(glenohumeral ante-tilting) which reduces the clearance space for the humeral
head and increases forward shear.”1 With
that in mind, improving thoracic kyphosis is vital to enhancing one’s skills as
a baseball player.
Corrective Exercise – Yoga Push
Up2: This exercise provides multiple
benefits, but today’s main focus will be improving thoracic extension. Start in
the basic push-up position. Complete a basic push-up with hands underneath the
shoulders, elbows abducted approximately 45 degrees, while maintaining a rigid
and correct postural position by imagining a steel rod running from the heels
to the head. At the finishing position of the push-up, rock backwards and push
the butt to the sky. Focus on trying to drive the heels into the ground. Avoid
looking up by making sure the head is tucked to maintain a neutral cervical
spine (upper spine/ neck). The extension in the spine should be achieved
throughout the T-spine; the lumbar should not be sagging. At this top position
make sure the anterior core stays engaged and the rib cage does not flare up as
the T-spine extends. Hold this position for a 2 count then return to the
starting push-up position and then repeat.
Modification – To modify this
exercise simply take the push-up portion out. Start in the push-up position, then
rock back and push the butt to the sky to achieve extension.
The yoga push-up is just one of
many exercises that aid in attaining a more neutral thoracic spine position. It
is a great exercise that can be incorporated into the warm up and/or the actual
workout. Alongside of that, it is imperative to remember that postural changes are
not achieved overnight. Just like anything, to be successful you must first be
consistent.
1Young, J. L., Herring, S. A., Press, J.
M., Casazza, B. A. (1996)The influence of the spine on the shoulder in throwing
athletes. Journal of Back and
Musculoskeletal Rehabilitation, 7, 8. http://elitetrack.com/article_files/throwingspine.pdf
2Cressey, E., Hartman, B., &
Robertson, M. (2009). Assess &
correct: Breaking Barriers to unlock performance. Indianapolis, IN:
Indianapolis Fitness and Sports Training.
I am nowhere near as well informed on the subject, but the yoga push up seems like an odd corrective exercise. I wonder if a warm up exercise such as the bent leg body twist, rower or prone row would be better suited. (Published as part of assignment)
ReplyDeleteWho would have known that push-ups could help someone in baseball. I'm not an expert in this field but am learning new things everyday. The simple correction of a disability in baseball being push-up. There are many mechanical movements that are involved in baseball such as in the first part where the throwing of the baseball is the fastest joint movement. Practice good warm-up and training to protect yourself from injuries, some might be easier to correct than others. (Posted as part of assignment)
ReplyDeleteYoga push-ups looks like a useful warm up not only for baseballs players but for all athletes. I tried to attempt this push but because i don't have that much upper body strength it was a tad bit difficult. I never thought that baseball was such a complex sport and it involves the entire body; Practicing good warm up skills and techniques will help you increase your formation. Injuries are very common always try to stay away from them by doing these types of exercises.
ReplyDeleteI never knew a basic yoga push up could do so much for your body. This is a pretty easy warm up or something to do everyday just get a little exercise in. Not only does this type of push up help strengthen your spine but it also helps your posture. Both of those things are something that any athlete needs to have regardless of the sport because if you do one move wrong you can hurt your back whether it is a minor injury or a major injury but this push up helps prevent injuries and to me that's the point of this type of warm up.
ReplyDeleteI learned something new. I didnt know there was no such thing as a yoga push up. I think it is a good exercise to do before u play baseball or even just a good warm up. It will help you from hyper extending anything. And it will help you get more loose and avoid other injuries.
ReplyDeleteI found it interesting that such a simple exercise such as the yoga push up could be so beneficial to the body. I learned that it helps with your body posture and also helps your spine.
ReplyDeleteIt seems the yoga push up would be a great way to warm up before any workout or sport. I think that it could help loosen up your back and also get the blood pumping into your shoulders, arms, and chest.
ReplyDeleteIt is sorta like the saying "the more you know, the more you know". As anyone would agree, the more strength you have whether it be power or endurance the better you will most likely be at whatever it is that you are aspiring to improve. So in relation to the quote, the "stronger" you are at almost any exercise the stronger your performance will be when using those muscles. A strong back and core are key in almost any aspect of sport related performance. The thoracic portion of the body is instrumental in any weight lifting and or sport exercise, and is rarely activated thoroughly in warm ups. This exercise as well as this article raises that good point in the controversy of incorporating more back, core, and thoracic activation related exercises in athletic programs.
ReplyDeleteThe yoga push up seems to be a great warm up or exercise for any sport not only baseball. Proper form in any lift or warm up is crucial for max results. The yoga push up strengthens not only core muscles but also your shoulders and arms. By strengthening these muscles your posture will get better. Not over night like the article said but it seems it will get better.
ReplyDeleteYoga in baseball has just started to trend because of how much a baseball player actually uses his body. The smallest type of exercise can make a big difference in determining how long a player can continue playing at a high level. Doing push ups is crucial when trying to build and strengthen your core, like Sheldon said it helps strengthen your shoulders and arms, as well as your posture.
ReplyDeleteI like how a simple warm up stretch such as the yoga push up can benefit not only baseball players but athletes in general. Stretching is important and players should take it seriously, as well as coaches should be responsible for "coaching it". A coach should not spend time in stretching if they do not care about it. You have to show your team it is important, because it is. Stretching can help athletes enhance performance, avoid injuries, strengthen muscles, improve flexibility and range of motion in joints.
ReplyDeleteIts great to learn new ways to help maintain our bodies from being injured. This can only be accomplished by us and our coaching staff working together. The athletes also have to believe this is going to improve there duration in the sports. I think that's what both parties at the end of the day want to achieve.
ReplyDeleteI never knew about thoracic spin deficiency but now see how severe it is. This seems to be a big concept in sports, especially baseball. It is funny how something like this can be fixed by just a yoga push-up. This is very helpful to me as I go into the coaching field in chance that I might help out with baseball.
ReplyDeleteThe yoga push up seems like a good warm up to not only baseball but several other sports. Its a good stretching excercise to help one self with flexibility. I have heard of football players practiceing yoga but never baseball I guess yoga is getting more popular because it helps with balance and flexibility
ReplyDeletea yoga stretch is a great way to improve the thoracic kyphosis which then will improve the way of playing the game of baseball. Doing these types of stretches will prevent the player from injuries and it ables the player to enhance his skills in the game.
ReplyDeleteBeing flexible is a big part in being successful in sports as well as keeping your body healthy. Yoga is a great way to improve your flexibility. I believe athletes will start to lean more towards yoga in the near future when they start to see the benefits.
ReplyDeleteThe yoga push up looks like a great way to correct thoracic kyphosis. It is simple, yet very effective. It would be a great stretch to add into an athletes warm up to correct and even prevent thoracic kyphosis. This was great instruction on how to perform the movement as well as how to have the proper form throughout. Just like you stated, the key to postural correction is consistency and patience, its not gonna happen over night.
ReplyDeleteIts crazy how a simple yoga pose can help so much with your body. Yoga is great not only for baseball but can benefit many other sports with balance, range of motion, posture and strength. My brother has played baseball his whole life and I have noticed that his posture has started to look like the picture in part 1 and will be sure that he reads this blog to help him become a better athlete.
ReplyDeleteYoga is becoming more of a way to help any athlete in any sport with their posture, it is great exercise and improves balance for the body. The yoga push up is very similar to a yoga pose called downward-facing dog which helps stretch the shoulders, hamstrings, calves, hands and arches. It also helps prevent osteoporosis and relieves back pain. I am not a big expert on baseball but I can agree this yoga push up will help because of the amounts of swinging a bat and throwing a ball numerous of times can possibly injure your body if not treated and stretched properly.
ReplyDeleteI have learned that yoga is more helpful than many people thought. It can give you new ways to stretch different muscles. I never would've thought that it would've helped me in baseball or wrestling, but now I realized that it would've and I regret not going when my other teammates did. This is a great stretch because it can prevent many things from harming the body as well as keep our body in good physical shape so that we are healthy as a whole. -Braden Martin
ReplyDeleteI know that yoga can be one of the most helpful forms of increasing mobility and range of motion, but really never knew all baseball players suffered from thoracic vertebrae problems. The yoga push up looks like a good way to relieve vertebrae stress in the T section, although I do not believe that this exercise alone will improve one's posture.
ReplyDelete