Library / Lats
Kneeling T-Spine Mobility
Bodyweight · Mobility · Isolation
Lats GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Start on your hands and knees, with wrists under shoulders and knees under hips.
- Place one hand behind your head, elbow pointing out.
- Rotate your torso, lifting your elbow towards the ceiling, feeling a stretch in your upper back.
- Slowly return to the starting position.
Joint & safety considerations
No specific joint contraindications are flagged for Kneeling T-Spine Mobility. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Animal Resting Yoga Pose | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.