Thoracic Rotations Exercises
Start Position: Lying on your side with head supported, knees bent to 90°, hands behind head.
Move top arm towards the opposite side, nose follows elbow so head and neck move together with the thoracic spine. Keep hands behind your head, keep the bottom arm at the start position.
Mid Position: Elbow pointing up towards the ceiling, looking up towards the ceiling.
End Position: top arm touching the ground on the opposite side to starting position. Facing the direction of the moving arm. Shoulder blade down and touching the floor.
Things to Remember: Try to minimise movement of your hips, movement should be coming from your upper back, not your lower back. Keep knees as close together as able throughout the movement.
Repeat 5x. Repeat on the opposite side