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Quadruped T-spine rotation

Upper back · Upper back rotation · both sides
Default: 2 sets × 8 reps · Both sides · Rest 30 sec between sets

Setup

• On all fours

Each rep (9 sec)

1. Breathe in, elbow down, push the floor 4 sec
2. Breathe out, rotate fully, eyes on elbow 5 sec
   • Brace your core
   • Keep the supporting shoulder steady
   • Rotate all the way, not halfway
   • Rotate from your upper back, not your low back

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.