Name: Playbook - Hannah Bower - T-Spine Mobility
Uploaded: 2024-03-06T20:27:10.550Z
Duration: 20 min
Description: T-Spine Mobility

Back was very very sore because I skipped chiro this month and this saved me today. Helped a lot

Audrey

Brittney Howell

Oh this was needed - I sometimes forget how good stretches feel

Paula Kane

This felt amazing, I feel so much tension released 🙏

Megan

Jessica Mccauley 

So good - my back feels a little more open now. Will definitely need this as a finisher each day to generate mobility.

Yolanda

I really need to do more is these mobility exercises post workout! I forget how much my body NEEDS this 🥰☺️😍😘

Camie

Heba

Just what I needed! Back feels better already😌

Shae

Love this as I suffer from chronic neck and back pain.

Intan

Hinging rotations
Cat strath
Scorpions
Preacher tilts
Ball crunches

Hinging at the hips place hands behind head and pull them back as hard as you can for 5 seconds 

After 5-10 reps switch to twists. Pulling elbow back while hinging at the waist

Hinging Tilts

Elbow touches opposite knee! This focuses on isolating the back

Preacher Tilts

Tucking hips and ribs under.

Goal is to curl back around the ball whiling keeping ribs tucked 

Rock/tilt side to side when you feel high places of tension

Rolling up and down the call and performing the crunch and tilts at different locations in your back

Ball crunches

Keeping ribs tucked down extend arms behind you as you squeeze the ball.

Exhale as you lower and raise your arms.

As soon as your ribs pop up or your back arches, stop and pull arms back up.

Serratus Overhead reaches

Press opposite hand in the ground and lean into bent arm

As you get more comfortable you can go faster: or just hold each side for 5-30 seconds

Scorpians

Can do this on the ground as well.

As you dip one shoulder you are reaching and pulling away with the other hand to intensify the stretch.

Elevated cat stretch

This opens up the chest and  bicep.

Goal is to pull hand back with the stick while keeping shoulder in neutral. Don’t let us roll forward.

Think shoulder blade back and down

Stick Pulls

Holding a stick, broom stick works great, keeping torso forward twist & pull arm back using the other arm as an anchor!

Stick swivels

T-Spine series

T-Spine Mobility

Sara Paterson

Arpita

Do you have back pain? Try this circuit

Going on 4.5 years of being pregnant and/or breastfeeding and really trying to start focusing on my mobility and this was perfect for those breastfeeding tight shoulders!!

Jordyn

I did this after BTB day 1 when I realized I couldn’t do the y-pulls because my breastfeeding shoulders were too dang tight! This felt amazing!

Katrina Wilhoite

Kara

Upper Body Mobility

Katie

Krista Kruszon

That was really good! I can’t remember when’s the last time I did any of those type of movements. I need to incorporate those more in my life.

Janine Ducharme

Pipe Mobility| dynamic stretching & corrective exercise

Jessica

Impressively difficult.. my kiddo and I both have weak ankles.. we'll be doing these often

Bekah

Ankle Mobility + Stability!

Just what I needed! I took 2 days off because my pelvis was severely out if valance and my chiro recommended rest.

What a great way to stretch out and move without aggravating my low back!

I coupled this with some other mobility work!

Leigh-Ann

Dedra

Hip Mobility & Stability

I often neglect to stretch my upper back and after running with the stroller I definitely need to! Took the time to today and feeling so much better. I didn't realize how tight I was!

Alisha

Very needed right now. I'm finding it hard to progress with strength training because my mobility is lacking. I've noticed an improvement this week after committing last week to mobility and stability. Its about the journey, not the destination, right?

Ashley Powell

Thoracic Mobility

Use this as part of my deadlift warmup routine

This was amazing and just what I needed for my sciatic nerve pain! Thank you!

Brenna

Victoria Leon

Si Joint, Sciatica & Lower Back Relief

Amazing. I am 20 months post natal and my posture has never been the same

Tasha

Was not about to let vacation mess up my 71 week streak 😂 couple stretching/mobility videos coming in clutch. Feels good move after a fun week away.

Ashley 

Chest & Posture Help

Needed this today along with a long walk.

Erica

Those Hip Dips were harder than I remember! 💜💙💚

So needed today! Taking a week of the get stronger program to focus on restore and mobility. My body is so sore and needs a break. Love this mobility routine after some cardio!

Lindsey

Hip stability- great for low back & pelvic pain

Needed this. Everything is so sore, end of first trimester is kicking my butt. Needed some gentle movement and this was perfect after a 30 minute walk.

T-Spine Mobility

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