This exercise helps you open your upper back by rotating toward the floor while lying on your side and reaching both arms in opposite directions.
Quadruped T-Spine Rotation
This exercise helps you rotate your upper back from all fours with a hand behind your head or lower back, keeping your lower back out of it.
- Starting Position:
- Quadruped
Start: Start on hands and knees, hands under shoulders, knees under hips, back flat. Place one hand lightly on the back of your head or upper back — don't pull or press on your neck.
Action:
Rotate down, leading with your eyes, head, and shoulder, bringing the elbow toward the planted hand as far as it goes.
Reverse, leading with eyes, head, and shoulder, rotating up as far as it goes.
The planted arm stays straight; your lower back, upper back, and neck stay in one line as you turn.
For the second version, move the hand to your lower back, palm out, and repeat. Do both sides.
Feel: The turn should feel like it's happening between your shoulder blades. If your hips shift or your lower back arches, slow down and turn from higher up.
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This exercise helps you loosen the muscle on the front of your shin with a massage stick, freeing up your ankle bend.
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This exercise helps you unlock upper back rotation from a side-sitting position, using your breath to turn a little further with each exhale.
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This exercise helps you build one-sided hip strength by bridging on one leg while hugging the other knee to your chest.