Stretching

T-Spine Rotation exercise

The T-spine rotation is a mobility exercise that targets the thoracic spine, improving rotational range of motion and posture. It helps relieve stiffness from sitting, enhances shoulder function, and supports better movement mechanics for lifts and sports.

T-Spine Rotation exercise demonstration

How to perform T-Spine Rotation

  1. Start on all fours with your hands directly under your shoulders and knees under your hips.
  2. Place your right hand behind your head, keeping your elbow pointed out to the side.
  3. Rotate your upper body downward, bringing your right elbow toward your left arm.
  4. Reverse the motion, rotating your torso up and opening your chest toward the right side, pointing your elbow toward the ceiling.
  5. Pause briefly at the top, then return to the starting position.
  6. Complete all repetitions on one side before switching to the other.
  7. Keep your core engaged and avoid excessive lower back movement throughout the exercise.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.