T-Spine Mobility

One of the areas that gets used the most is the T-spine area. Where exactly is the T-spine you ask? It is the area I like to call your lower-upper-back. Not mid back, just above it. If you have tightness in this area, you will struggle on keeping a vertical torso on movements such as thrusters, wall balls, front squats, overhead squats, push press, push jerk, split jerk.... I think you catch my drift.

It affects A LOT of what we do in CrossFit.

Its not hard to open the area up, but I will not lie, its not going to be pleasant. There are a few ways to open up this area. However, seeing as how your spine is kinda important, I am giving you guys three options depending on the tightness of your T-spine.

The first option for those of you with crazy tight upper-mid backs is to simply take a foam roller, lay down with the foam roller at your lower-upper back or just above the middle of your spine, and simply lay down with your hands at your side. If you find this excruciatingly painful stay here for three minutes about three times a week and work your way to where you can put your hands above your head with very little discomfort.

The next option is to grab a peanut (two lacrosse balls taped together) and put it in the same area, cross your arms and rock side to side. This allows the muscles surrounding your spine to relax and open the area up.

The last option is place the peanut in the same area but instead of crossing your arms take a kettlebell and place it on your chest and again rock side to side. I recommend testing your spine by starting with option one and work your way up.

If you guys have any questions about this you know who to ask :). Or leave a comment here!


Rosemary, Paco, and Mario resting in between lunging sets!

Crossfit Watsonville



Phone. (831) 687-8239


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