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Bench T-Spine Mobilization
- 1 - Kneel on the floor facing a bench and place your elbows on the edge of the bench about shoulder-width apart.
- 2 - Bring your hands together or place them behind your head, keeping your hips stacked over your knees.
- 3 - Brace your core lightly and keep your lower back neutral to avoid excessive lumbar arching.
- 4 - Slowly sink your chest toward the floor between your arms while allowing your upper back to extend.
- 5 - Pause briefly when you feel a stretch through your upper back, lats, and shoulders, then breathe deeply.
- 6 - Return to the starting position with control and repeat for the desired number of repetitions or hold for time.
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