T Spine Mobility:

---- There are a few different ways to perform quadruped (all fours) spine rotations: ▪️▪️▪️▪️ 1️⃣ Sit normally on all fours and rotate while letting the entire spine move. This allows the most overall spine and accessory hip movement. It is closer to how our spine functions naturally, as in a golf swing. 2️⃣ Sit back as far as you can and reduce movement from the low back and hips. This targets the upper back more specifically and creates a firm end point of rotation. You will get less total rotation with a more targeted stretch. 3️⃣ Thread the needle: this is a spinal flexion rotation movement, it is a different overall motion than the first two, but still very valuable. 4️⃣ Reach Rotate: this is a hybrid of the first 3 movements that I kind of freestyled one day and it stuck. I like to use it towards the end of mobility work in order to really open up.