Here are three ex­er­cises to im­prove your T-spine mo­bil­ity:

Canadian Running - - BODY WORK -

Supine Twist

Lie on your side. Bend your knees and hips 90 de­grees. Reach both your arms straight out in front of you. Keep your hips and knees fac­ing for­ward. Lift your top arm and open your chest to the ceil­ing. At the end of this move­ment, your arms should form a “T.” Try to ro­tate your en­tire trunk, rather than just reach­ing with your top arm.

Foam Roller

Place the foam roller per­pen­dic­u­lar to your spine, in the area be­tween your shoul­der blades. Place your hands un­der your head, with your el­bows out to the sides, so that the weight of your head is fully sup­ported and you can re­lax your neck. Roll up and down your up­per back. Try to stay re­laxed and breathe deeply.

Thread the nee­dle

Start on all fours. Lift your right arm off the ground and reach be­low your left armpit. Ro­tate your torso to the left, and rest your right shoul­der gen­tly on the ground. You can bend your left el­bow to achieve this po­si­tion. Then, lift the right arm off the ground, come back to neu­tral po­si­tion and reach to the ceil­ing by turn­ing your torso to the right. Try to ro­tate your en­tire trunk, rather than just reach­ing with your arm. Re­peat on the op­po­site side.

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