Half-Kneeling Wall T-Spine Rotation

Technique

How to perform Half-Kneeling Wall T-Spine Rotation

1. Start in a half-kneeling position with one knee on the floor and the opposite foot planted in front of you, thigh parallel to the ground.
2. Position yourself sideways to a wall, keeping your shoulder close to it without leaning against it.
3. Place both hands together in front of your chest, elbows slightly bent.
4. Maintain an upright torso and engage your core. This is your starting position.
5. Inhale as you rotate your upper body toward the wall, bringing your outer hand closer to the wall.
6. Keep your hips facing forward and avoid leaning. You can lightly touch the wall with your fingers as you rotate.
7. Exhale and rotate back to your starting position, feeling the stretch in your thoracic spine.
8. Maintain control throughout the movement and keep your posture tall.
9. Repeat for the recommended number of repetitions, then switch sides and repeat with the opposite knee forward.

Programming relevance

Muscles involved

Primary targets: Erector Spinae, External Oblique, Internal Oblique.