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Upper Back · Beginner

T Spine CAR

Slow thoracic controlled articular rotation exploring flexion, side bend, rotation, and extension while the pelvis stays fixed.

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T Spine CAR demonstration

Exercise overview

Training details

Upper BackCore

Equipment

Bodyweight

Sets × reps

3 × 5 / direction

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit or kneel tall with the pelvis fixed and the arms crossed over the chest.
  2. 02Gently flex the upper and middle back while keeping the lower back as still as possible.
  3. 03Continue into a controlled side bend, rotation, and extension to trace a slow thoracic circle.
  4. 04Use only the range you can control without shifting the hips or forcing the neck.
  5. 05Complete the circle, then reverse direction and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationQuadruped Active Thoracic Extension

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Alternatives

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