Don’t be put off by the fancy anatomy language of the Thoraco-Lumbar (TL) Rotation. This is a post-run exercise designed to open up your hips and relax your spine (that “lumbar” part) after a tough workout or long run. Coach of the Brooks Beasts Danny Mackey calls the spine the “communication driver” between your lower body and upper body, so keeping a smooth, open connection through the torso helps your lower body work more efficiently while running, and lets your upper body enhance, not detract from performance.
Here’s how to do the TL Rotation:
1. GET SET
Lying on your left side on the ground, place your right leg bent 90 degrees, left leg straight on the ground; arms out to your sides.
2. TWIST GENTLY
Rotate your torso gently to bring your right arm in front of your face, then rotate back so it’s behind your body. Extend and stretch your arm through the ends of your fingers while your arm is behind you.
3. REPEAT ON OTHER SIDE
Switch sides, with your left leg bent 90 degrees and right leg straight on the ground. This time rotate your torso so your left arm comes down, then rotate back so it’s behind your body.