Box T-Spine Stretch
mobilizethoraciceasyactive
3 × 30s
How to do it
- Kneel in front of a stable box or bench and place your elbows about shoulder-width apart on top, holding a PVC pipe or broomstick with a comfortable grip.
- Sit your hips back toward your heels while dropping your chest toward the floor.
- Lower the chest between the arms only as far as the shoulders remain comfortable, allowing the upper back to extend without forcing the head downward.
- Hold, then return and repeat.
Form cues
- Keep the ribs down; don't arch the lower back to reach further.
- Let the movement come from the upper back and shoulders.
- Ease off if the front or top of the shoulder pinches.
Muscles worked
Stretches: latissimus dorsi, teres major, long head of triceps
Part of a program
Part of Upper Body Posture Reset
This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · start with Week 1, no assessment needed