Quadruped T-Spine Rotation

Technique

How to perform Quadruped T-Spine Rotation

1. Begin on all fours with your hands directly under your shoulders and knees under your hips, bracing your core to keep a neutral spine.
2. Place your right hand lightly behind your head with your elbow flared out to the side; keep your left arm straight and shoulders squared.
3. This is your starting position.
4. Inhale as you rotate your right elbow down toward your left wrist, allowing your upper back to flex slightly while keeping your hips stable.
5. Exhale as you reverse the motion, opening your chest and guiding your right elbow up toward the ceiling to create a deep thoracic rotation without arching your lower back.
6. Pause briefly at the top, feeling the stretch between your shoulder blades, then return to the starting position under control.
7. Repeat for the recommended number of repetitions before switching sides and performing the same sequence with your left arm.

Programming relevance

Muscles involved

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