T-spine Rotation
T-spine rotation is a bodyweight mobility exercise targeting the thoracic spine and lower back. The controlled rotation improves thoracic mobility, reduces stiffness, and is commonly used in warm-up routines and injury prevention protocols.
How to do it
- Start in a quadruped position with your hands under your shoulders and knees under your hips.
- Place one hand behind your head with your elbow pointing outward.
- Rotate your upper body, opening your elbow toward the ceiling as far as comfortable.
- Hold briefly at the end range, then return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Keep your hips steady and knees stacked.
- Place your hand gently behind your head.
- Open your elbow upward toward the ceiling.
- Follow your moving elbow with your eyes.
- Pause briefly at the top before returning.
Breathing: Inhale as you twist upward to open your chest, and exhale as you return to the starting position.
Common mistakes
- Rotating the hips along with the upper body, which reduces the stretch in the mid-back.
- Rushing through the movement without pausing, which prevents a full range of motion.
- Pulling on the neck with the hand, which can cause unwanted neck tension.
Muscles worked
Primary: lower back. Secondary: obliques, shoulders, rhomboids.
Suggested sets & reps
Get fitter
2–3 sets × 10 reps per side, rest 60 s
Lose weight
2–3 sets × 10–12 reps per side, rest 45 s
Build muscle
2–3 sets × 8–10 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your spine, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Ensure your hips remain stable and avoid twisting past your comfortable range of motion. Focus the rotation strictly in your upper back.
How often can I do t-spine rotations?
You can perform them daily as part of your warm-up routine or anytime you feel stiff from sitting.
Do I need any equipment for this exercise?
No equipment is needed; this is a bodyweight mobility movement you can do anywhere.