Kneeling T-Spine Mobility
Improve your posture & flexibility! This kneeling exercise targets your upper back for better mobility.
The Kneeling T-Spine Mobility mainly works the traps and shoulders, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Kneeling T-Spine Mobility Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Front Shoulder (anterior deltoid)
Secondary
Spinal Erectors (erector spinae); Obliques
Kneeling T-Spine Mobility Variations and Alternatives
How to do the Kneeling T-Spine Mobility
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.
Take one hand and place it behind your head, with the elbow pointing out to the side.
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).
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.
Hold the peak of your rotation for a brief moment, then reverse the movement to come back to the starting position.
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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Kneeling T-Spine Mobility FAQs
What muscles does the Kneeling T-Spine Mobility work?
The Kneeling T-Spine Mobility mainly works the traps and shoulders, with help from the lower back and core. The main muscles are the trapezius and anterior deltoid.
What equipment do you need for the Kneeling T-Spine Mobility?
None. The Kneeling T-Spine Mobility is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling T-Spine Mobility variations and alternatives?
Similar exercises include the Kneeling Back Rotation Stretch, Kneeling Core Mobilization, Kneeling Elbow Mobilisation and Kneeling Forward Palm Nudge.
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