Quadruped T-Spine Rotation

Technique

How to perform Quadruped T-Spine Rotation

1. Start on hands and knees with hands beneath your shoulders and knees beneath your hips.
2. Place one hand lightly behind your head and keep the other arm supporting you.
3. Keep your hips steady as you turn your upper trunk downward, bringing the raised elbow toward the opposite wrist.
4. Reverse the rotation to open your chest and guide that elbow upward without forcing your lower back into an arch.
5. Move back and forth under control without pulling on your head.
6. Return the hand to the floor, then repeat on the other side.

Programming relevance

Muscles involved