T-Spine Rotation with Reach

This is a self-stretch and mobility exercise for T-Spine rotation incorporating active reaching.

Set-up: While side lying, flex the top hip above 90 degrees and to keep the pelvis stacked to support the knee with a foam roll or medicine ball if needed. The head is supported by a pillow or towel roll. (You may need less pillow or towel roll as you rotate. The goal is a relaxed neutral neck and to not get pushed into neck flexion) The bottom arm is extended out from the shoulder and the top arm is reaching up.

Action: Begin rotating the top shoulder toward the floor. Maintain contact with the foam roll/ball or floor as rotation occurs. Reach the top arm out at an approximately 45-degree angle from the body. Reach the bottom arm toward the ceiling. Let your breathing sink you further into the stretch while actively reaching.

Return: After 5 deep breath cycles begin to rotate back to the start position, returning to the start position.

Related Exercises

• Quadruped T-Spine Rotation

  This exercise increases T-Spine mobility with minimal low back involvement.
• Brettzel

  This exercise increases thoracic mobility while challenging the opposite anterior hip.
• Leg Lock Bridge

  This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.
• Brettzel 2.0 on Elbows

  This is a mobility exercise for the entire posterior chain of the body.