Shoulder & T-Spine Floor Flow
A compact floor sequence combining kneeling upper-back rotation, body rocks, and scapular push-ups.
ORIGINAL VIDEO
10 Min. Shoulder & Thoracic Spine Mobility | Follow Along, No Equipment | Back Pain Relief
The original video is a longer no-repeat shoulder and thoracic flow. This plan extracts its first three clearly labelled floor drills as a compact sequence.
Original video: mobility by julia reppel · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Kneeling T-Spine Rotationabout 55 sec
Rotate through the upper back while the hips stay centred over the knees.
- 02Quadruped Body Rocksabout 55 sec
Rock the hips back and forward without forcing the shoulders at either end.
- 03Quadruped Scapular Push-Upabout 55 sec
Keep the elbows straight as the shoulder blades glide together and apart.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use a padded, stable surface. Keep the motion controlled and pain-free; reduce wrist loading by using fists or forearms if appropriate. Stop for shoulder pinching, wrist pain, dizziness, numbness, or increasing back pain.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.