Kneeling T-Spine Mobility
On all fours with a stick in both hands, one hand swings its end up as the chest turns open, the stick guiding the upper back through the rotation.
How to do it
Setup
On hands and knees, a stick across the floor under the shoulders, a hand near each end.
Steps
- Lift one end of the stick and turn the chest toward that side.
- Keep turning until the stick stands upright, the lower hand steady near the floor.
- Lower it back across the floor and repeat, then switch sides.
Common mistakes
Hips swinging with the turn: keep them square over the knees. Pulling the stick up with the arm alone: let the chest lead the turn. Lower hand sliding away: keep it planted near the floor under the shoulder.
Breathing
Exhale on each twist, inhale through the middle.
