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Kneeling Back Rotation
- 1 - Begin in a tall kneeling position with both knees on the floor, hip-width apart, and your hips aligned directly over your knees.
- 2 - Place your hands behind your head with your elbows flared out to the sides, or extend one arm across your chest for guidance.
- 3 - Engage your core and maintain a neutral spine, keeping your hips square and stationary throughout the movement.
- 4 - Slowly rotate your upper body to one side as far as your range of motion allows, leading with your chest and shoulder.
- 5 - Pause briefly at the end range of the rotation, feeling a stretch through your thoracic spine and obliques.
- 6 - Reverse the movement in a controlled manner back to the starting position, then rotate to the opposite side.
- 7 - Continue alternating sides for the desired number of repetitions or duration.
