Kneeling T-Spine Mobility Stretching
Begin in a kneeling position with your knees hip-width apart. Place one hand behind your head and rotate your torso towards the opposite side.
Hold the stretch for a moment, then return to the starting position. Repeat on the other side.
- Start in a kneeling position.
- Place one hand behind your head.
- Rotate your torso towards the opposite side.
- Hold the stretch briefly.
- Return to the starting position and switch sides.
How to perform the Kneeling T-Spine Mobility Stretching
- Set up. Set up in a stable, balanced starting position appropriate for the Kneeling T-Spine Mobility Stretching using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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