T-Spine Dowel Stretch

Beginner Level of Difficulty

The t-spine dowel stretch is an awesome upper back stretch that helps to open up your thoracic spine and improve upper body mobility.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Wooden Dowel

Wooden Dowel

A wooden dowel is a solid cylindrical rod made of wood and is used for a variety of mobility drills.

Exercise Instructions

t-spine dowel stretch - step 1

Step 1

Hold the dowel in both hands at about shoulder height and have your feet wider than shoulder width.

t-spine dowel stretch - step 2

Step 2

Lean forward at the hip and drop your chest and your head toward the floor. Gently push the dowel forward, push your butt back and pull your chest towards the floor.

t-spine dowel stretch - step 3

Step 3

Hold the position for 15-30 second. Gently move around in the bottom position and try to lengthen your spine and create space between the vertebrae.