T-Spine Rotation
How to Do It
In quadruped or half-kneeling, place one hand behind the head. Rotate that elbow down and under toward the opposite arm, then open it up and back toward the ceiling, following the elbow with your eyes. Keep the hips square and the movement from the upper back, not the lumbar spine. Switch sides.
Why It Works
Improves thoracic rotation range while keeping the lumbar spine stable, restoring the upper-back mobility that lets rotation occur where it should rather than overloading the low back.
Hockey Transfer
Builds the t-spine rotation that powers wrist and slap shot wind-up and follow-through; keeping the lumbar stable while rotating from the upper back protects the low back during shooting and checking.
Coaching Cues
- "Hips square, turn the upper back"
- "follow the elbow with your eyes"
- "open the chest"
Common Mistakes
Rotating from the lower back/hips; rushing reps; limited end range
Progression / Regression
exhale and 2-sec hold at end range
smaller range, slower tempo
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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