Thoracic Rotations Exercises
Book Opener
To begin lie down on your side with bent knees, placing both hands on the back of your head, elbows bent.
Aim to get your top shoulder and elbow back and down to the ground, whilst the other shoulder remains on the floor.
Ensure your nose follows your elbow to complete your spinal rotation.
Repeat 5 times on each side, ensuring each side feels equally stretched.
Bow & Arrow
To begin place both arms out in front of you, bend your top elbow back.
Aim to get your top elbow and arm back and down to the ground.
Ensure your nose follows your fingers to complete your spinal rotation.
At the end of the movement, bring your top arm forward past your bottom hand.
Repeat 5 times on each side, ensuring each side feels equally stretched
The Arc
To begin place both arms straight out in front of you. Aim to stretch your top arm back and down to the ground behind you.
Ensure your nose follows your fingers, to complete your spinal rotation.
Repeat 5 times on each side, ensuring each side feels equally stretched.
Around The World
To begin place both arms out in front of you.
Aim to keep your hand in contact with the ground as you draw a circle with your arm, brushing past your thigh and returning to the start position.
Ensure you reach past your bottom hand when you return to the starting position. Your nose should be roughly following your fingers to complete your spinal rotation.
Modification of bringing your arm forward up off the ground can be performed if there is tightness in your shoulders.
Repeat 5 times on each side, ensuring each side feels equally stretched
