Скачать или смотреть Side Lying T-Spine Rotation and Flexion

Enhance your thoracic spine mobility and flexibility with the Side Lying T-Spine Rotation and Flexion exercise. This movement is particularly effective for improving upper back rotation and overall mobility, which is crucial for maintaining good posture and preventing injury during various physical activities.

Step-by-Step Instructions:

Starting Position: Lie on your side with your knees bent at a 90-degree angle and stacked on top of each other. Keep your arms extended in front of you, palms together.

Stabilization: Ensure your lower body remains stable throughout the movement. Keep your hips at a 90-degree angle or approximately knees at pocket height. You can place a pillow or foam roller between your knees for added support and comfort as well as to keep your hips stacked.

Initiate Rotation: Slowly lift your top arm towards the ceiling and begin to rotate your upper body, allowing your chest to open up towards the sky.

Reach and Rotate: Continue the rotation until your top arm reaches the opposite side, trying to touch the floor. Keep your gaze following your hand to encourage full spinal rotation.

Flexion: Once you’ve reached the maximum rotation, gently flex your upper body by reaching your arm bottom arm towards the ceiling before over to the starting position, ensuring your spine returns to the neutral alignment.

Repeat: Perform the movement for the desired number of repetitions on one side before switching to the other.

Benefits:

Improves thoracic spine mobility.
Enhances rotational flexibility.
Supports better posture and alignment.
Aids in the prevention of injuries associated with limited upper back mobility.

Make sure to perform this exercise with controlled movements and focus on your breathing to maximize the benefits. It can be included in both warm-up routines and mobility-focused sessions.