#12 Quadruped T-Spine Rotation

Position: Quadruped

Description:  Start with your hands below your shoulders and knees below your hips. Hinge your hips back to rest on your feet. This will lock your lumbar into position. Place one forearm on the ground and the other palm behind your head. Keep your core tight as you rotate your spine to open your chest. Rotate as far as you can, hold, and slowly return to the starting position.

Targeted Muscle Group(s): Erector Spinae

Key Points:

  • Draw your belly button to the spine.
  • Rotate your head as you rotate your spine to gain additional range of motion.
  • Squeeze your glutes to avoid rotation at the hips.

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