The Method

Bolstered T Rotation

Smash, stretch, and activate corrective strategies for thoracic rotation — releasing thoracic and lat restrictions, improving rotational range of motion, and building rotational strength.

All Corrective Exercises

Watch the Videos

Enter your email address to access all assessment and corrective exercise videos.

Smash

Soft tissue work to release restrictions and improve tissue quality.

Entire Back Smash

Entire Back Smash

Rhomboid Smash with arm movement

Rhomboid Smash with arm movement

Figure 4 Glute Bridge

Figure 4 Glute Bridge

Anterior Tibialis Smash

Anterior Tibialis Smash

Stretch

Restore range of motion and lengthen restricted tissues.

Corner Chest Stretch

Corner Chest Stretch

Standing lateral leg swings

Standing lateral leg swings

Prone Arm Bar

Prone Arm Bar

Pigeon Pose

Pigeon Pose

Activate

Strengthen and reinforce neuromuscular control.

Smash

  • Entire back with foam roller
  • Mid/upper back foam roller extensions with leg drop side to side
  • Lats with foam roller
  • T-spine with double lacrosse ball and arm extensions
  • Pec minor with ball
  • Bicep with barbell or ball
  • Figure 4 foam roller smash for glutes
  • IT band with foam roller or muscle stick

Stretch

  • Bolstered foam roller T-rotations
  • Corner chest stretch
  • Figure 4 glute stretch
  • Lateral leg swings
  • Prone arm bar
  • Dynamic scorpion stretch with internal and external shoulder positions
  • Scorpion stretch to cross-body foot hold
  • Pigeon pose
  • Offset stance half kneeling T-rotation against wall
  • Quadruped thread the needle
  • Quadruped T-rotation arm swings

Activate

  • Half kneeling T-rotations against wall
  • Horizontal wood chop variety with bands or cable machine
  • Rotation variety with a TRX Rip Trainer
  • Low to high wood chop variety with bands or cable machine
  • Supine knee windshield wipers
  • Standing or half kneeling windmills
  • Quadruped active T-rotations
  • Dead body rolls
  • Offset stance lateral ball toss