The half-kneeling wall t-spine mobilization is one of our favorite options for getting the upper back moving. A lot of people don’t know that there are different variations/progressions you can incorporate to deliver incremental benefits in different populations:

1. Half-Kneeling Wall T-Spine Mobs – the foundation

2. Half-Kneeling Wall T-Spine Mobs vs. Band – a good option for closing an active/passive thoracic rotation gap (use this more with hypermobile athletes)

3. Half-Kneeling Wall T-Spine Mobs w/Med Ball Hug – best for athletes with very flat thoracic spines; this helps restore the convex-concave relationship between the scapula and rib cage

4. Half-Kneeling Wall T-Spine Mobs w/Hands Behind Head – best for athletes with a lot of density through pec major, lat, and quadratus lumborum; you’re effectively lifting the thoracic away from the pelvis to “decompress” them

5. Split-Stance RDL Toe Touch w/Thoracic Rotation – a good option for integrating thoracic rotation with hip loading while on your feet

Enjoy! And be sure to check out my YouTube or Instagram page for more training ideas like these.