Lying T Spine Mobility Stretching
Description
The lying T spine mobility stretch is a side lying open book variation. With the knees stacked and rotating the top arm across the body, you mobilize the thoracic spine through rotation.
Muscle Group
Equipment Required
Lying T Spine Mobility Stretching Instructions
- Lie on your side with the knees stacked and bent at ninety degrees.
- Stretch both arms out in front of you in a stack.
- Brace the core and keep the knees pinned together.
- Rotate the top arm up and across the body to the other side.
- Follow the moving hand with your eyes.
- Open the chest as the arm reaches the floor on the opposite side.
- Pause briefly and feel the stretch through the upper back.
- Return to the start and repeat for all reps then switch sides.
Lying T Spine Mobility Stretching Form & Visual
Lying T Spine Mobility Stretching Benefits
- Improves thoracic spine rotational mobility.
- Opens the chest and shoulders.
- Reduces upper back stiffness.
- Carryover to better squat and overhead positions.
- Excellent warm up before lifting.
- No equipment needed.
Lying T Spine Mobility Stretching Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Posterior deltoid
- Erector spinae
Lying T Spine Mobility Stretching Variations & Alternatives
- Open Book Stretch
- Thread the Needle
- Cat Cow
- Kneeling T Spine Mobility
