The Quadruped T-Spine Rotation is a great corrective exercise for improving the mobility in your upper back (i.e. thoracic spine). A “locked up” thoracic spine is a common dysfunction we see among many of our clients and it can lead to dysfunctional movement in nearly every fashion.  Improving your t-spine mobility leads to better posture and in turn improved functional movement patterns.

To begin, assume a quadruped position with your hands directly under your shoulders and knees directly under hips. From there, sit your hips back to your heels. Place the palm of your right hand on the back of your head. Next, turn your head to look at your right elbow and continue to rotate your elbow behind you until you cannot rotate anymore. Return to the start position. Perform the exercise ten times on each side.

Commit to doing this simple corrective exercise each day and you will be amazed at how much easier it is to maintain proper posture in everyday life.