Mobilization to help restore flexion, extension and rotation of the t-spine. Great for after a long day at the office or as part of a warm-up pre session.
T-Spine Mobility (copy)
Horizontal Loading
GPR
4:7:8 Parasympathetic Breathing
reps
5
Rest
10 seconds
reps
5
Rest
10 seconds
1 Cycle of Breath =
Inhale for 4 Seconds
Hold Breath for 7 Seconds
Exhale for 8 Seconds.
Repeat for a specific amount of breaths or for a time period.
Be sure to find a comfortable posture to relax in.
| Set | Reps | Rest |
|---|---|---|
| 1 | 5 | 10 seconds (h:m:s) |
| 2 | 5 | 10 seconds (h:m:s) |
Option to elevate lower legs into a 90/90 position.
UMT
Side Lying 90-90
reps
10/10
Tempo
slow
reps
10/10
Tempo
slow
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10/10 | Slow |
Work on breathing here as well. Inhale on the reach, exhale at the top of stretch, inhale again fully while still in the stretch and exhale as you close it up.
GAR
ULT
Restore Childs Pose Lat Reach
reps
10 total, alternating
Tempo
slow
Rest
reps
10 total, alternating
Tempo
slow
Rest
Restful pose and stretch for the quads, hips, lats and torso
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 total, alternating | Slow | (h:m:s) |
UMT
Prone T-Spine Rotation
reps
10/10
Tempo
controlled
Rest
5-10 sec.
reps
10/10
Tempo
controlled
Rest
5-10 sec.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10/10 | Controlled | 5-10 sec. (h:m:s) |
| 2 | 10/10 | Controlled | 5-10 sec. (h:m:s) |
1st set perform as is.
2nd set, repeat but try it with back leg extending and not making contact with the ground. Try to keep hip from rotating; knee and shoe laces point towards floor.