How to do the Quadruped T-Spine Rotation
Step by step
- Start on all fours and place one hand behind your head, elbow pointing out.
- Rotate that elbow down and under toward the opposite arm.
- Reverse the motion and open the elbow up toward the ceiling, following it with your gaze.
- Feel your upper back rotate; keep your hips still and square.
- Do your reps, then switch to the other arm.
The thing people get wrong
Keep the movement in your upper back by holding your hips steady - do not let your whole torso sway to fake the rotation.
Coaching cue
Press both hands and knees evenly into the floor so the turn comes from your ribs.
Make it easier or harder
- Easier: Sit back on your heels first so your hips cannot sway.
- Harder: Pause and breathe for two seconds at the top of each rotation.
Muscles worked
- Primary: Upper Back
- Secondary: Side delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.