Thoracic Rotation (Part 3)

 

Instructions:

  • Lie on your side with your knees bent and lower arm straight out to the side.
  • Place a pillow or foam roller in between the knees so that your hips are level.
  • Place your top arm on your bottom arm so that your palms are touching.
  • Make sure to use a pillow or prop underneath your head to keep your neck in line with your spine.
  • Squeeze the roller between the knees in order to stabilize your pelvis and begin to reach your top arm open towards the opposite direction.
  • Look towards the side you are reaching with each opening movement.
  • You should feel rotation through your upper and middle spine and a stretch through your top ribs and front of your shoulders.
  • Focus the rotation movement at the upper and middle spine; you¬†should not feel strain in the lower back.
  • Return to starting position and repeat 10x.
  • Switch sides.