T-Spine Rotation Exercise Coaching Points

Purpose: This exercise increases thoracic spine (T-Spine) mobility while minimizing low back involvement.


  1. Start in a quadruped position: knees under hips, hands under shoulders, and spine in a neutral position.
  2. For the first position, place one hand on the upper back or the back of the neck. Avoid pulling down or putting pressure on the neck with your hand.


  1. Rotate your torso by leading with your eyes, head, and shoulder, moving as far as possible toward the hand on the floor.
  2. Reverse the motion by leading with your eyes, head, and shoulder, rotating upwards as far as possible.
  3. Maintain the position of the opposite arm with the elbow extended throughout the movement.
  4. Keep the lumbar, thoracic, and cervical spine aligned during the rotation.
  5. For the second position, change the hand placement to the lower back with the palm facing up and repeat the exercise.


  1. Bring the hand back to its starting position under the shoulder.
  2. Return to the full quadruped position before repeating the exercise or switching sides.