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T-Spine Twist: Mobility

The thoracic spine – the mid-back also called the T spine – is the transition to and from the cervical (neck) and lumbar (low back) spine. In sports that require an implement – tennis racquet, lacrosse stick, golf club, baseball bat – or sports such as football and baseball, where the pitcher and quarter back have their hands above the shoulder level gripping the respective ball, thoracic stability can provide a stabilizing effect to help prevent non-contact injury. The T spine also stabilizes everyday activities like talking on a phone or grabbing for a glass or can from a cabinet.

T-Spine Twist: Mobility

Assume an all-fours position on the ground – knees over hips and shoulders over the wrists. Place one hand behind the head with the inside of the elbows rotated forward. Keep one hand firmly on the ground as an anchor, while rotating with the elbow of the hand behind the head pointing toward the ceiling. Keep the hips square during the rotation – letting the eyes follow the elbow. Try 5 rotations. Repeat with the opposite hand.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.