Lying T-Spine Mobility Stretching
On the back with the arms out in a T, one bent knee crosses the body toward the floor on the other side while the shoulders stay down, then the other; a twist through the middle back.
How to do it
Setup
Lying on the back, legs long, arms straight out to the sides on the floor at shoulder height.
Steps
- Bend one knee and carry it across the body toward the floor on the other side.
- Keep both shoulders flat as the hips turn; hold and breathe.
- Bring the knee back through the middle, lay the leg long and switch sides.
Common mistakes
Opposite shoulder peeling off the floor: stop the knee where the shoulder stays down. Straight leg rolling with the hips: keep it long and still. Pressing the knee down with force: let its own weight sink it.
Breathing
Slow and even through the hold.
