7-Step Unloaded T-Spine Regeneration

Circuit x 2
LAR
Self-Massage: T-Spine
reps 10
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 10
2 10
ULT
Seated Overhead Hand Iso Warding
reps 3
time 10s
Set Reps Time
1 3 10s h:m:s
2 3 10s h:m:s
GAR ULT
Restore Childs Pose Lat Reach
reps 8 ea.
time 3s hold
Restful pose and stretch for the quads, hips, lats and torso
Set Reps Time
1 8 ea. 3s Hold h:m:s
2 8 ea. 3s Hold h:m:s
UMT
Prone T-Spine Rotation
reps 10
Set Reps
1 10
2 10
UMT
Side Plank Wall Ward
reps 3 ea.
time 10s
Activation for the Core in a Lateral Position
Set Reps Time
1 3 ea. 10s h:m:s
2 3 ea. 10s h:m:s
LAR ULT
Neutral Percussive Exhalation
reps 3
0 5 breaths
Set Reps
1 3
2 3
LMT
Band Step Type 2 Reaches
reps 8 ea.
Set Reps
1 8 ea.
2 8 ea.