Eccentryx / Exercise Atlas / recovery
Quadruped t-spine rotation
Hands and knees, one hand behind head, rotate ribs toward the ceiling.
Muscles
- Primary
- upper back
- Supporting
- ribs, shoulders
Mechanics
- Pattern
- thoracic extension
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Upper back turns while hips stay square and quiet.
- Progression
- Pause at the top and breathe into the rotated ribs.
- Regression
- Keep both hands on the floor and rotate less range.
Watch for
- Twisting through the low back
- Letting hips drift sideways
Substitutions
- T-spine extension over foam roller
- Open book stretch
- Wall slide