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Half Kneeling 3 Plane T Spine Extension & Flexion

A mobility exercise that involves performing thoracic spine movements in three planes while in a half-kneeling position to improve spinal mobility and core stability.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Intermediate

Technique

Start in a half-kneeling position and perform thoracic spine extension and flexion movements in three planes: sagittal, frontal, and transverse. Maintain proper posture throughout.

Starting Position

Begin in a half-kneeling position with one knee on the ground and the other foot forward.

Finishing Position

Return to the starting half-kneeling position after completing the thoracic spine movements.

Form Cues

Maintain posture, move through all planes, control movement, breathe deeply

Common Mistakes

Not moving through all planes, poor posture, moving too fast, incomplete movement

Progression Tips

Increase range of motion, add variations, or perform more complex movements.

Regression Tips

Reduce range of motion, perform seated variations, or use modified position.

Safety Notes

Move slowly and controlled to avoid injury. Stop if you experience pain in the spine, neck, or hips. Maintain proper posture throughout the movement.