Lying T-Spine Mobility

Lie on your back on a mat with your arms extended straight out to the sides in a T-position.

Bend one knee and bring it up toward your chest, then gently guide it across your body toward the floor.

Allow your upper back and shoulder to rotate naturally while keeping your arms flat on the ground.

Hold this stretched position for a few deep breaths, feeling the gentle twist along your spine.

Return your leg and torso smoothly to the starting position on your back.

Switch to the other side and repeat the movement to maintain balanced mobility.