Peak Health

Quadruped T-Spine Rotation

Middle back · Shoulders · Abdominals · Bodyweight

Quadruped T-Spine Rotation

How to do it

  1. Start on all fours with the hands under the shoulders and the knees under the hips.
  2. Place one hand behind your head, or keep that arm free to reach.
  3. Rotate the upper back to open the chest toward the ceiling, following the elbow or hand with your eyes.
  4. Keep the hips level and stacked over the knees. Do not thread the arm under the body.
  5. Return to the start and repeat for the set reps, then switch sides.
Primary muscle
Middle back
Secondary muscles
Shoulders · Abdominals
Equipment
Bodyweight
Sides
One side at a time

Watch it performed (opens in a new tab)