Lying T-Spine Mobility
The Lying T-Spine Mobility mainly works the lower back, with help from the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying T-Spine Mobility Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Obliques; Glutes (gluteus maximus)
How to do the 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.
Lying T-Spine Mobility FAQs
What muscles does the Lying T-Spine Mobility work?
The Lying T-Spine Mobility mainly works the lower back, with help from the core and glutes & hips. The main muscles are the erector spinae.
What equipment do you need for the Lying T-Spine Mobility?
None. The Lying T-Spine Mobility is a bodyweight exercise, so you can do it anywhere.
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