You start and end your workday sitting in the car. And the problem is only compounded by the countless hours you spend hunched over a computer.

This scenario can lead to inadequate thoracic spine mobility and excessive anterior pelvic tilt – issues which cause lingering pain throughout the body. To fix those issues and ameliorate some of the hunched-over sitting you do, try the T-spine deadbug. It couples core strengthening exercises with thoracic mobility techniques to maintain a healthy spine to dominate your big lifts.

The T-Spine Deadbug

These variations don't require rolling back and forth, but try to put pressure in the most needed places to challenge the strength and stability of the core, and maintain good hip and shoulder mobility.

Upper Back Placement

Mid-Back Placement

To do the T-spine deadbug, put a foam roller under your back, raise your arms and lower legs in the air. Then slowly extend the opposite arm and leg at the same time and repeat on the other sides.

In the first variation, you'll see that the foam roller is under the upper back. In the second variation, it's under the mid-back. You can also try it under the lower back. Use the variation that feels best and discontinue if there's any pain.

This T-spine deadbug will help relieve lower back pain, improve your overhead position, and increase thoracic rotation and extension. This means you'll increase the mobility you need to train in the gym and be healthier outside of it.