T-spine Reach Overs

t-spine reach over

The T-Spine Reach Over is a highly effective exercise that targets the thoracic spine, enhancing upper body mobility, shoulder stability, and core strength. By extending both arms overhead while maintaining a stable core, this movement mobilizes the thoracic spine, counteracting the effects of poor posture and sedentary lifestyles. It helps athletes and fitness enthusiasts increase flexibility in the upper back and shoulders, essential for overhead movements in sports like swimming, baseball, and weightlifting.

This exercise promotes functional movement patterns, making it easier to perform daily activities involving twisting and reaching. It also reduces the risk of shoulder and upper back injuries by improving thoracic mobility and alignment. The T-Spine Reach Over can be adjusted to suit different fitness levels, from basic stretches to advanced progressions involving rotation or weighted movements. Incorporating this exercise into your routine will improve upper body mobility, alleviate back and shoulder discomfort, and refine posture for better overall performance.

Equipment Needed

Foam roller

Instructions for the t-spine reach over:

  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

t-spine reach over Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A


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