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T-Spine Rotation Exercise Coaching Points

Purpose: This exercise increases thoracic spine (T-Spine) mobility while minimizing low back involvement.

Setup:

Start in a quadruped position: knees under hips, hands under shoulders, and spine in a neutral position.
For the first position, place one hand on the upper back or the back of the neck. Avoid pulling down or putting pressure on the neck with your hand.

Action:

Rotate your torso by leading with your eyes, head, and shoulder, moving as far as possible toward the hand on the floor.
Reverse the motion by leading with your eyes, head, and shoulder, rotating upwards as far as possible.
Maintain the position of the opposite arm with the elbow extended throughout the movement.
Keep the lumbar, thoracic, and cervical spine aligned during the rotation.
For the second position, change the hand placement to the lower back with the palm facing up and repeat the exercise.

Return:

Bring the hand back to its starting position under the shoulder.
Return to the full quadruped position before repeating the exercise or switching sides.

The T-Spine Rotation exercise is designed to enhance thoracic spine mobility while minimizing involvement of the lower back. Begin in a quadruped position with knees under hips and hands under shoulders, keeping the spine neutral. For the first position, place one hand on the upper back or neck without applying pressure. Rotate your torso by leading with your eyes, head, and shoulder toward the hand on the floor, then reverse the motion upward, ensuring the opposite arm remains extended and the spine stays aligned. For the second position, place your hand on the lower back with the palm facing up and repeat the exercise. Return to the starting quadruped position after completing each repetition.

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