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 · Surfer's Posture Program
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.
Surfer's Posture Program
9 videos
T-Spine RotationFreeProne CobraFree
Scapular Wall Slides
Face Pulls (Resistance Band)
Single-Leg Balance (Eyes Open and Closed)
Hip Crossover Stretch
Dead Bug
Doorway Chest Stretch
Diaphragmatic Breathing
7 videos locked
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