T-spine Reach Overs

Equipment Needed

Foam roller


  1. Place a foam roller behind you on the ground running perpendicular to your spine
  2. Lie on the foam roller so that it crosses your upper back
  3. Keeping your butt on the ground reach your arms overhead trying to bend your back over the foam roller
  4. Take a large belly breath and return
  5. Reposition the foam roller at a different segment of your upper back
  6. 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

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A