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Thoracic Rotation On Foam Roller
- 1 - Lie on your side with your hips and knees bent to about 90 degrees, and place a foam roller under your top knee to keep your hips stacked.
- 2 - Extend both arms straight in front of your chest with your palms together and keep your head relaxed on the floor or a small pad.
- 3 - Brace your core gently and keep your top knee pressed into the foam roller so your lower body stays still.
- 4 - Slowly rotate your upper arm and chest open toward the opposite side, following your hand with your eyes as your thoracic spine rotates.
- 5 - Pause briefly at the end range without forcing the movement, keeping your hips from rolling backward.
- 6 - Return to the starting position in a controlled motion and repeat for the desired reps or time before switching sides.
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