Kneeling T Spine Mobility Exercise Guide
Exercise Profile
- Target
- Upper Back
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Upper Back
- Secondary Muscles
- Shoulders, Core
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Kneeling Thoracic Spine Stretch
How to: Kneeling T Spine Mobility
- Begin in a kneeling position with your knees hip-width apart.
- Place one hand behind your head and rotate your torso towards the side where your elbow is pointing.
- Focus on leading the movement with your elbow, opening up your chest.
- Hold the stretch for a few seconds before returning to the starting position.
- Repeat on the other side.
Common Mistakes
- Arching the back instead of maintaining a neutral spine.
- Rushing through the movement without holding the stretch.
- Not engaging the core or maintaining stability.
Modifications
- Perform in a seated position if kneeling is uncomfortable.
- Limit the range of motion if flexibility is restricted.
Tips
- Focus on breathing deeply and relaxing into the stretch.
- Avoid overextending your back; keep it neutral.
- Engage your core during the movement for better stability.
Tags
spine
mobility
stretching
back
flexibility
core