| Last week, I introduced a powerful warm-up or “filler” exercise: the T-spine release using a “peanut.” This technique promotes movement and extension in your thoracic (upper) spine, which not only enhances aesthetics but, more importantly, improves shoulder range of motion (ROM), strength, and resilience. If you haven’t yet, check out last week’s blog for instructions on how to make your own peanut and perform the basic version of this exercise correctly. |
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| Now that you’ve mastered the basics, let’s take it a step further. This week, I’ll show you a simple yet effective modification to increase your shoulder mobility even more. |
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| The Ideal Shoulder Range |
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| In an ideal scenario, you should be able to raise your straight arms overhead so that your biceps align with your ears—pain-free. If you want to lift overhead comfortably or perform a solid pull-up, you should also be able to pass the Broomstick Test (covered in a past blog). |
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| In addition to exercises from the Broomstick Test blog, the T-spine release—specifically the following T-spine release with arm reach—can be a game-changer in helping you meet functional and athletic shoulder mobility standards. |
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| T-Spine Release with Arm Reach |
| Set-Up: |
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| Place the peanut horizontally (perpendicular to your spine) at the level of your lower shoulder blades, ensuring it straddles your spine evenly. |
| Position Your Body: |
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| Cradle your head with one hand while reaching your opposite arm back, aiming to bring your bicep close to your ear. |
| Bend your knees and tuck your pelvis to flatten your lower back. |
| Mobilize: |
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| Keep your lower body stable as you gently extend your upper back over the peanut. |
| Simultaneously, reach the thumb of your extended arm toward the ground behind you. |
| Perform 10 reps of this movement, pausing for 1-2 seconds at the bottom of each rep. |
| Keep the peanut static—do not let it roll beneath you. |
| Bonus Hold: |
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| On your final rep, hold the extended position for 5-10 seconds, focusing on deep breathing to help your body relax into the stretch. |
| Switch Sides & Repeat: |
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| Swap arms and repeat the sequence on the opposite side. |
| Move Up & Repeat: |
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| Roll the peanut up your spine 2-3 inches (3-5 cm) and repeat the entire process in the new position. |
| Perform up to three different positions, completing 5-10 reps at each. |
| READY TO MOVE BETTER? |
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| Try this T-Spine Release with Arm Reach this week and feel how much taller, more open, and mobile your shoulders become. |
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| Want a personalized Self-Active Release mobility routine to unlock strength, reduce pain, and optimize performance? Contact us at info@pitraining.ca to book your assessment and start moving at your best! |
