Tip: T-Spine Rotation Sequence

Increase mobility at the thoracic spine with these corrective drills.

Many lifters don't have the coordination to execute sound rotational patterns. It requires syncing up the hip and shoulder complexes around a strong and stable core unit. Relearning rotational mobility and stability are some of the most powerful movement corrections an athlete can make. And it can lead to instant improvement.

The two regions that you need to address first are the shoulder and hip complexes, which are the highest yielding anatomical locations to target with rotational-based corrective movements. They're also the most commonly dysfunctional, especially among regular gym-goers and barbell sport athletes.

The shoulder complex consists of the shoulder blade, thoracic spine and cage, and shoulder joint working together in and out of the rotational plane of motion.

Since many of these regional components are in need of remediation, all three aspects can be controlled into rotation in more isolation out of both the quadruped and side-lying positions. Program any of these drills into the 6-Phase Dynamic Warm Up Sequence during the 1-2 minutes of concentrated active practice.