T-Spine 4Q Mobility 1

Giant Set x 2
LAR ULT
Stability Ball Child’s Pose
reps 10
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)

Use a bed, couch or other similar height surface if a ball is not available.

UMT
Prone T-Spine Rotation
reps 10 each side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 each side Controlled 30s (h:m:s)
2 10 each side Controlled 30s (h:m:s)
UMT
Wall Thoracic Thread the Needle
reps 10 each side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 each side Controlled 30s (h:m:s)
2 10 each side Controlled 30s (h:m:s)
UMT
Half Kneeling Type 1 Reaches
reps 10 each side
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 each side Light Controlled 30s (h:m:s)
2 10 each side Light Controlled 30s (h:m:s)