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