Thoracic Rotation (Part 3)
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.
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