T Spine Active Recovery

Horizontal Loading

This is a structured work in block using activation, and mobility to promote better recovery between exercise sessions or workout days to make you move better and move more, making you and your back, neck and shoulders feel great, especially after being seated all day. Should take you around 12 minutes once you have learned the exercises.

LAR
Self-Massage T-Spine Only
time 1-2 min
intensity 2
Tempo controlled
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Intensity Tempo
1 1-2 min h:m:s 2 RPE Controlled
ULT
Crab Single Leg Squat
reps 3 each side
load light
Tempo controlled
Set Reps Load Tempo
1 3 each side Light Controlled
ULT
Wall Alternating Overhead Reach
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
UMT
Prone T Spine Rotation
reps 10 each side
load light
Tempo controlled
Set Reps Load Tempo
1 10 each side Light Controlled
UMT
Elevated Underswitch
reps 3 each side
load light
Tempo controlled
Set Reps Load Tempo
1 3 each side Light Controlled
LLT
Shoulder Rotation -Band Quick Release
reps 5 each side
load light
Tempo controlled
Set Reps Load Tempo
1 5 each side Light Controlled
LMT LAR
Body Clapping – Rib Cage/Arm Pits
time 30 sec each area
load light
Tempo fast
Set Time Load Tempo
1 30 sec each area h:m:s Light Fast