T-Spine Active Recovery

Horizontal Loading

Designed to make your back feel great

LAR
Self-Massage: T-Spine
time 1 min
load light
Tempo slow
Rest 0
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Load Tempo Rest
1 1 min h:m:s Light Slow 0 (h:m:s)
LAR ULT
Stability Ball Child’s Pose
reps 10
load light
Hold 1 min
Rest 0
Set Reps Load Hold Rest
1 10 Light 1 min h:m:s 0 (h:m:s)
ULT
Cat to Camel
reps 10
load light
Tempo slow
Rest 0
Set Reps Load Tempo Rest
1 10 Light Slow 0 (h:m:s)
UMT
Prone T Spine Rotation
reps 10 each side
load light
Tempo slow
Rest 0
Set Reps Load Tempo Rest
1 10 each side Light Slow 0 (h:m:s)
UMT
Side Lying 90-90
reps 1 each side
load light
Hold 1 min
Rest 0
Set Reps Load Hold Rest
1 1 each side Light 1 min h:m:s 0 (h:m:s)
UMT
Half Kneeling Type 1 Reaches
reps 10 each side
load light
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 10 each side Light Controlled 0 (h:m:s)
LAR UMT
Reverse Lunge w/ Type 2 T-Spine Motion
reps 10 each side
load light
Tempo controlled
Rest 0
Enhances rotation and lateral flexion of the spine in the same direction.
Set Reps Load Tempo Rest
1 10 each side Light Controlled 0 (h:m:s)
UMT
Dowel Rod Halo
reps 10 each side
load light
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 10 each side Light Controlled 0 (h:m:s)
LMT
KB Halo
reps 10 each side
load light
Tempo controlled
Rest 0
Switch Directions every 5 seconds
Set Reps Load Tempo Rest
1 10 each side Light Controlled 0 (h:m:s)