T-Spine Opener

1. Starting Position:

   • Begin on your hands and knees in a tabletop position. Your hands should be directly under your shoulders and your knees under your hips. Keep your back straight and engage your core.

2. Movement:

   • Lift your right arm up towards the ceiling, opening up your chest as you twist your upper body to the right. Look up at your right hand.

   • Allow your left elbow to bend slightly and keep your left hand stable on the ground for support.

3. Stretch:

   • Hold this position for a few seconds, feeling the stretch across your chest and upper back.

   • Focus on deep breathing during this stretch.

4. Return:

   • Slowly lower your right arm back down to the starting position.

5. Repeat on the Other Side:

   • Perform the same movement on your left side by lifting your left arm up towards the ceiling and following the same steps as before.

6. Repetitions:

   • Aim to complete 5-8 repetitions on each side, ensuring that your movements are controlled and smooth.

7. Cool Down:

   • After completing both sides, return to the starting tabletop position and take a few deep breaths to relax before moving on to your next exercise.

Notes:

• Keep your hips stable throughout the movement and avoid letting them shift from side to side.

• If you feel any discomfort in your back or shoulders, reduce the range of motion or take a brief rest.