Box T-Spine Stretch

How to do it

1. 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.
2. Sit your hips back toward your heels while dropping your chest toward the floor.
3. 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.
4. 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.

Dosage

3 × 30s

Muscles worked

Stretches: latissimus dorsi, teres major, long head of triceps

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