Kneeling T Spine Mobility
Expert Advice
Focus on moving through the thoracic spine, avoiding excessive lumbar spine movement, to truly improve upper back mobility.
How-to-do Steps
- Kneel on the ground with your buttocks resting on your heels.
- Extend your arms in front of you and place your hands on the ground.
- Slide one hand underneath your opposite arm, rotating your upper body.
- Hold the stretch for a moment, then return to the starting position.
- Repeat on the other side for the desired number of repetitions.
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Muscles Worked
Kneeling T Spine Mobility primarily targets the Lats, Shoulders, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Shoulders50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Kneeling T Spine Mobility work?
Kneeling T Spine Mobility primarily targets the Lats, Shoulders. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Kneeling T Spine Mobility?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Kneeling T Spine Mobility suitable for beginners?
Yes, Kneeling T Spine Mobility is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
