Thoracic Spine Mobility (5–7 Minutes)

Goal: Improve upper-body rotation, separation, and movement efficiency

1. Open Books – 8 reps each side

• Lie on side, knees stacked

• Rotate top arm across body

• Follow hand with eyes

2. Quadruped T-Spine Rotations – 8 reps each side

• Hand behind head

• Rotate elbow toward ceiling

• Keep hips still

3. Thread the Needle – 6 reps each side

• Reach one arm under body

• Lower shoulder toward floor

• Feel stretch through upper back

4. Cat-Cow (Focus on T-Spine) – 8–10 reps

• Arch and round upper back

• Move slowly through each position

• Control breathing

5. Bench or Wall T-Spine Extension – 8 reps

• Elbows on bench or wall

• Drop chest downward

• Keep core engaged

Key Focus

• Move through upper back, not lower back

• Keep hips stable during rotation

• Slow, controlled reps

• Breathe into each stretch

Total Time: ~5–7 minutes