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Quadruped Thoracic Rotation
- 1 - Start on your hands and knees with your hands under your shoulders and knees under your hips.
- 2 - Keep your spine neutral, brace your core lightly, and avoid shifting your hips side to side.
- 3 - Place one hand behind your head or lightly across your chest, keeping the opposite hand pressed into the floor.
- 4 - Rotate your upper back by bringing your working-side elbow down toward the opposite forearm.
- 5 - Reverse the motion and rotate your chest upward, opening the elbow toward the ceiling while keeping your hips stable.
- 6 - Move slowly through a comfortable range of motion without forcing the lower back to twist.
- 7 - Repeat for the desired number of repetitions, then switch sides.
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