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Bench T-Spine Stretch
The bench T-spine stretch is a mobility drill for the upper back and thoracic spine. Planting your elbows on a bench and letting your chest drop opens up the upper spine. It's especially handy if you sit a lot or want more freedom for overhead lifts, and it takes the edge off upper-back tightness.
How to do it
- 1
Kneel about an arm's length back from a bench.
- 2
Bend forward and place your elbows on the bench, shoulder-width apart.
- 3
Bend your elbows to 90 degrees, point your fingers up, and bring your palms together.
- 4
Let your head and chest sink between your elbows so your torso's weight pulls you into the stretch.
- 5
Push your hips back until you feel it through your triceps and lats, only going as far as your flexibility allows.
- 6
Hold for the length of the stretch, then ease out.
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