Day 15: T-Spine Rotation

What this exercise is for:

  • Mobility of the thoracic spine (mid-back).

Good mobility of the thoracic spine is important for runners because it allows the arms to swing freely and with symmetry. This minimizes rotation of the upper body, improving running economy.

How to do it:

  • Position yourself on hands and knees on the ground.

  • Put your right hand behind your neck.

  • Twist your spine to the right, reaching your right elbow toward the sky.

  • You should feel a stretch between your shoulder blades.

  • Do 5-10 reps then switch to the other side

Nicole Sifuentes