Side-lying T-spine rotations offer exceptional benefits for mobilizing the upper back and shoulders, emphasizing increased rotational mobility and lat lengthening. This exercise specifically targets the thoracic spine, promoting greater flexibility and mobility in rotational movements. You effectively stretch and lengthen the latissimus dorsi muscles, which can often become tight from daily activities by engaging in controlled rotations while lying on your side.
Lie on your side with your knees bent and arms extended in front of you. Slowly rotate your top arm and shoulder towards the floor behind you while keeping your eyes on your hand. Pause briefly, feeling a stretch in your upper back and shoulders, then return to the starting position. Repeat on the other side. Focus on controlled movements and gradual increases in range of motion.
Perform three sets of 10 to 15 reps per side with 90 seconds of rest between sets.
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