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- Your T-Spine is Costing You 20+ Yards Off the Tee
Your T-Spine is Costing You 20+ Yards Off the Tee
Your 5 minute guide to health!
Brian Gryn
January 22, 2026
If you're sitting at a desk all day, driving, or constantly looking at your phone, your thoracic spine is probably locked up tighter than Fort Knox. Here's what most people don't realize: when your T-spine doesn't move, your lower back and shoulders are forced to compensate. That's why your back hurts after 9 holes. That's why reaching for the top shelf feels risky.
THE NUMBERS
45-50° Pro golfer T-spine rotation | 20-25° Average weekend golfer | 12 Thoracic vertebrae to mobilize |
That's literally half the rotation. No wonder you're coming over the top and slicing it into the woods. But it's not just golf—reaching across your body, looking over your shoulder to back out of a parking spot, even putting on a jacket. When you don't have T-spine mobility: shoulder impingement, neck pain, lower back issues. It's all connected.
Watch the Full Video to Learn These Exercises
3 exercises to unlock your thoracic spine:
1. Quadruped T-Spine Rotations — 10 reps each side, hold last rep for 10 seconds
2. Wall Angels (Done Right) — 3 sets of 15 reps, focus on pulling shoulder blades down and back
3. Thoracic Extension on Foam Roller — 3-5 extensions at each vertebral level
Good news: you don't need a chiropractor three times a week. Do these exercises consistently for 30 days and you'll feel like a different person. Your golf buddies will be asking what you've been doing different.
"Mobility work isn't sexy. But you know what else isn't sexy? Throwing out your back reaching for your coffee mug." |
Have a great day!
Brian