This is a variation of the wall t-spine dip that I came up with to add a rotation component. If someone else came up with this before me, which I am sure is a big possibility, do not send hate me. I just never seen this yet.
Thoracic spine mobility is where we want to get the most range of motion from our back, not the lumbar spine. Poor t-spine mobility can have deleterious effects on the shoulder that will allow…
- Poor scapular positioning/stability
- Poor extension causing a problem with shoulder range of motion
- One benefit is that proper t-spine extension and scapular positioning will go as far as boosting up your bench press for all your meaties out there
Wall T-Spine Extension-Rotation
- In front of a wall, hands behind your head, upper arms against wall
- Take big breath in and exhale while reaching elbows up and out
- From there rotate while not allowing any rotation at the hips
- Follow elbow with eyes, bring back in and repeat on other side
*I should have kept elbows in tighter and focused more on reaching up and away. I usually have incorporated this as part of a warm-up or exercise in between sets of pressing movements. 2 x 8/side is a good starting point!
Categories: Injury Prevention