Kneeling T-Spine Mobility

1. Start in a kneeling position, with your hands placed on the ground in front of you, knees hip-width apart, and your back in a neutral position.

2. Take one hand and place it behind your head, with the elbow pointing out to the side.

3. Rotate your upper body, leading with your elbow, and open up your chest toward the side of the hand that is behind your head. As you rotate, try to keep your hips square to the ground and focus on the rotation coming from your thoracic spine (the upper part of your back).

4. Rotate as far as you can while maintaining good form and a stable base with your kneeling position and the other hand on the ground.

5. Hold the peak of your rotation for a brief moment, then reverse the movement to come back to the starting position.

6. Perform the desired number of repetitions on one side before switching hands and repeating the movement on the opposite side.

Remember to rotate smoothly and with control, focusing on the movement coming from your upper back and keeping your lower back relatively still. Use your breath to help deepen the stretch, exhaling as you rotate open.

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