Fitness
T-Spine Rotation Drill
A T-spine rotation drill restores thoracic rotation and extension for better overhead and running posture. Brief pre-training sets beat aggressive lumbar twisting.
A T-spine rotation drill opens thoracic extension and rotation—quadruped thread-the-needle, open books, foam roller extensions—so overhead pressing and running posture improve without forcing lumbar twist. Move slow through comfortable range; pain means regress.
Two minutes pre-upper-body work is enough for many athletes.
Common questions
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How often should you mobilize the T-spine?
Daily brief drills plus a longer session before heavy overhead days work for most people. Stop if sharp pain appears—see a clinician for persistent block.
Related terms
Put T-Spine Rotation Drill into practice
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