T-spine Reach Overs
Equipment Needed
Foam roller
Instructions for the t-spine reach over:
- Place a foam roller behind you on the ground running perpendicular to your spine
- Lie on the foam roller so that it crosses your upper back
- Keeping your butt on the ground reach your arms overhead trying to bend your back over the foam roller
- Take a large belly breath and return
- Reposition the foam roller at a different segment of your upper back
- Repeat the movement at the levels you feel are the tightest
Common Error
- Don’t let your butt/hips come off the ground. Make sure that the movement is coming from your T-spine
- Many people stop breathing while in the end range. Make sure to take a belly breath each rep
t-spine reach over Progressions / Regressions:
If this is too challenging:
- N/A
If you want more of a challenge:
- N/A