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Altered Knowledge: Thoracic Spine Training

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Training the thoracic spine for strength and mobility. Talking about how we can build our postural back muscles and prevent back pain…

By Logan Kelly, July 8, 2023

Hello All,

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This week we will discuss the importance of training the thoracic spine. Something close to my heart as I had terrible mobility and posture for a majority of my life (see pictures below*) Starting off, this is where a majority of our postural muscles are. This includes the: Lats, Traps, Rhomboids Serratus Posterior, Thoracic Erector Spinae, and Transversospinalis muscles. Unfortunately, most jobs are stationary, leading to a decrease in muscle strength and mobility, and this causes a plethora of problems.

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Prolonged Sitting = reduced thoracic/cervical spine mobility = increased neck/back pain = increased chances of shoulder injuries.

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As you can see from the chain above, and as you’ve probably noticed. One problem in our musculoskeletal system/chain causes even more issues, making it much more difficult to reach our fitness goals and enjoy our lives. The best part is that this can be reversed, and you can easily fix your posture. The 2 best exercises for this are:

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  1. Cross Bench Pullover
  2. The standard: 75% of the DB load you use per hand for shoulder press. For example, if you shoulder press with 40# DBs (80# total), you should work up to a 60# DB.
  3. Trap-3 Raise w/ 3-5 sec Lowering
  4. The standard: 8% of body weight per hand

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Complete 2-4 sets of 5 reps per week of each exercise, and you will start seeing results. Another note is that most people will not meet the standard without training in these specific exercises, so start light and gradually build to the standard!

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If you have any questions, comment below or talk to me in class!

– Coach Logan

*Below are 2 pictures of me on the left is 1 year ago with my poor posture and slouching and on the right is a very recent picture with my improved ability. While these pictures aren’t quite a side by side comparison, I believe they still do a good job illustrating the importance of thoracic spine training.

Coach “glassback” Logan (2022)

Coach “bulletproof back” Logan (2023)

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Anderson Williams

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I tried just about every sport growing up and soccer is the one that stuck. I’m a classic center midfielder – loud, assertive, and able to see the whole picture and make assessments on the fly. I still enjoy playing in rec leagues, although my last season ended with a knee to the cheekbone and a black eye and I haven’t returned to sport postpartum. I started CrossFit in the fall of 2011 at the suggestion of a college professor and really enjoyed the struggle. This was my first experience lifting weights and exercising for enjoyment rather than just being better at soccer. During pregnancy, I had a tough time being motivated to exercise, even though I was in the gym all the time coaching. In the first trimester, I felt sick a lot, the second trimester was better and I resumed a lot of activity, but in the third, I was very uncomfortable and mostly stuck to walking. Returning to the gym was a humbling experience. I started very basic and worked my way back to following our Build programming. I enjoy swimming a lot and got into distance running (slow pace and like 5-10 miles) during the pandemic lockdown. I used to be diligent about doing interval track workouts once a week (and even dragged Coach Rhett along) but those haven’t made a comeback postpartum. I have a C2 bike that I enjoy doing longer rides on and am tentatively planning for a triathlon in July. Currently my training is the 3 Build workouts/week with additional cardio-only workouts on the side – and maybe the occasional Lift+Move if it really looks fun. Fast Facts: -I play cello – I was in the symphony in college at WKU and we went to China for a 2-week tour the May after I graduated. -I am the oldest of 4 children. My sister and brother had babies the same year as I had Ellie – my youngest brother was in Africa with the Peace Corps so he got a pass. -My husband (Greg) is a firefighter with Batavia Township. He exercises primarily in our garage gym but sometimes he makes an appearance at the gym. -I collect Harry Potter Legos. -I have 2 dogs (a black lab mix and a mini schnauzer). Greg and I met at a dog park while I was in grad school. -My favorite fiction book is The Princess Bride (yes, it’s the book the movie is based on) and the personal development book I got the most out of reading is Atomic Habits.

Turning Point

After 6 years of engineering school and 5 years working in the field, I knew that my desire to help people on a personal level wasn’t going to be fulfilled while I was stuck in an office. After 2 years of coaching part-time at my CrossFit gym, I decided to go all in on coaching and I found Coach Rhett searching for a full-time coach. As a native of Lexington, Kentucky living in New Hampshire, I was ready to come closer to home and put down roots. In August of 2020, my soon-to-be (eloped in Cincinnati on August 22, 2020) husband (Greg) and I moved to Dayton to start this new chapter of our lives. Since becoming a full-time coach I have experienced increased happiness and fulfillment as well as bought a house in Kettering and started a family (baby Ellie was born September 19, 2022).

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I am passionate about helping individuals build resiliency so they can say yes to all of life’s opportunities. For the grandmother who wants to be able to get down on the floor and play with her grandchildren. For the dad who wants to be able to throw the ball with his kid without shoulder pain. For the athlete who wants to play without fear of injury. For the young professional who wants to be able to go for a ski weekend with their friends. For the retiree who wants to play pickleball safely. For the parent who wants to set a good example for their teenager. I’m here to help you reclaim your capacity and build a stronger foundation for life.

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Logan Kelly

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I am Dayton born and raised. I grew up in Oakwood and played various sports throughout school, with my two favorites being cross country and lacrosse. While on the OHS Lacrosse team, I was a 4-year varsity athlete and 2-year captain. I am still involved with the team in several ways, primarily as a strength and assistant defensive coach. During my last two years of high school, I also attended Centerville High School for their Exercise Science program. Upon graduation, I attended Ball State University, earning a degree in Exercise Science in 2022. Since then, I have worked as a CrossFit coach and personal trainer. My specialty is ATG (knee ability training). This is also referred to as knee-over toes training, popularized by Ben Patrick (KneesOverToesGuy). This methodology focuses on strengthening the muscles and connective tissues around the knees by getting our knees over our toes. In my experience, this is especially useful in combatting shin splints, ACL injuries, and patellar tendinopathy (jumper’s knee). Even as a healthy individual, this can be beneficial in protecting the knee from future damage and gives you peace of mind so that you can play with kids, grandkids, pets, etc

Turning Point

My first year at Ball State was a big turning point. I was enrolled as a pre-med student but had no sense of direction. My body was in constant pain because I neglected physical activity to prioritize my studies. Upon completing my first semester, I was already unhappy and burnt out. I began training more with the help of a friend and never looked back. I changed my path to Exercise Science. I still didn’t fully know what I wanted, but through the help of professors and perseverance, I am where I am today.

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I coach to help as many people as I can become the best version of themselves. In my eyes, my success is only the success of my clients. I am dedicated to helping those who are experiencing/worried about knee pain and mobility limitations and anyone who walks through the gym doors. My motivation is helping people achieve things they never thought possible: the excitement and renewed confidence from being in the gym and seeing them transform into new people.

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