Eccentryx / Exercise Atlas / recovery
T-Spine Rotation Roll
Side-sit near roller; rotate ribs over it without pulling the neck.
Muscles
- Primary
- thoracic spine
- Supporting
- obliques, erector spinae
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Obliques and upper back rotate while hips stay heavy.
- Progression
- Add a slow exhale at end range on each side.
- Regression
- Shorten rotation and keep one hand on the floor.
Watch for
- Pulling the head
- Letting knees drift apart
Substitutions
- Thread the Needle
- Lying spinal twist
- Quadruped t-spine rotation