1-arm Bench T-Spine Mobs

1. 1Lie prone over a bench or sit upright with one hand anchored for stability and the other arm free to move. Rotate your thoracic spine by reaching the free arm up and open toward the ceiling, following your hand with your eyes to maximize rotation. Breathe in as you open and exhale as you return, performing slow and controlled reps to progressively earn more range. Avoid rotating through your lumbar spine — initiate all movement from your mid-back and feel the t-spine open with each rep.

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.