Push Up To T Rotation Exercise

Recently I have been integrating combined movements or flow movements into my everyday training program to address both mobility, stability and motor control.  In the video below you will see a demonstration of a push up into thoracic spine rotation mobility and shoulder stability drill.

If we break down the exercise into its components, we can see there are 3 distinct movement phases.

Push Up Phase – The individual is required to stabilise the trunk during the push up which focuses on trunk stability and loading through the upper body.

Push Up To T Rotation Phase – This involves placing the outside foot up near where the same side push up hand is and grounding the foot to create three points of ground contact.  This involves stabilising through the opposite hand and also opening up through the hip.

T Rotation Phase – this involves lifting the hand on the same side as the grounded foot and then rotating up towards the ceiling to open up through the hip and thoracic spine.

This is a great movement preparation drill that requires mobility, stability and control across multiple joints and muscles in the body.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.