Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
Video 1 of 9 · Rower's Posture Fix
T-Spine Rotation
In a half-kneeling or seated position with the hips stable, you rotate the thoracic spine as far as possible in each direction, reaching the far hand toward the ceiling at end range. Restricted thoracic rotation is a central driver of both neck pain and shoulder impingement — the joints above and below compensate when the T-spine cannot rotate.
Rower's Posture Fix
9 videos
T-Spine RotationFreeScapular Wall SlidesFree
Face Pulls (Resistance Band)
Hip Flexor Lunge Stretch
Supine Hip Flexor Release
Doorway Chest Stretch
Cervical Retraction
Dead Bug
Static Back
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