Bodyweight Standing T-Spine Press

Bodyweight Standing T-Spine Press

Positioning:
1. Stand upright with your feet shoulder-width apart.
2. Engage your core muscles for stability.
3. Raise your arms and bend your elbows so that your fingertips are touching the back of your neck, with your elbows pointing out to the sides.

Movement:
1. From the starting position, press your elbows back and open up your chest while keeping your back straight.
2. Hold this position for a moment, feeling the stretch across your chest and the engagement in your upper back.
3. Slowly return to the starting position by bringing your elbows forward.
4. Repeat this movement for 8-12 repetitions, maintaining control and proper form throughout.

Tips:
- Keep your shoulders relaxed and avoid shrugging them up towards your ears.
- Make sure to breathe steadily throughout the exercise; inhale as you open your chest and exhale while returning to the starting position.
- If you feel any pain in your neck or back, stop and adjust your posture or consult a professional.