Lying T Spine Mobility Stretching Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hip Flexors, Gluteus Maximus
- Intensity
- low
- Category
- mobility
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Lying T Stretch, T Spine Stretch
How to: Lying T Spine Mobility Stretching
- Lie on your side with your knees bent at 90 degrees.
- Extend one arm directly out in front, palm facing down.
- Slowly rotate the upper body by reaching the extended arm across your body towards the floor, while keeping the lower body stable.
- Hold the position at the end of the stretch for several breaths before returning to the start.
- Repeat on the other side.
Common Mistakes
- Undertaking the stretch too quickly or forcefully.
- Allowing the hips to lift off the ground.
Modifications
- Use a rolled towel for additional support under the back if needed.
- Limit range of motion if pain occurs.
Tips
- Maintain a neutral spine throughout the exercise.
- Breathe deeply to enhance relaxation and mobility.
- Perform the stretch gently to avoid injury.
Tags
hip mobility
spine
stretching
beginner
torso rotation
flexibility