The moves: Trunk rotation while in an "all fours" position.
Works
on: Increasing thoracic spine mobility and opening the chest.
Precautions: Do not use momentum to twist the spine. Movements should be
slow and controlled.
Setup: Use a mat for comfort. Assume an "all
fours" position with the hands directly below the shoulders and the knees
directly below the hips. The neck should be in line with the spine.
Steps: Keeping the elbow straight, raise the right arm directly to the
side while simultaneously rotating the spine to the right. Keep equal
pressure down through both knees to minimize pelvis rotation. The goal is
to get the upper arm "stacked" straight above the weight-bearing arm as
if forming a letter "T." Pause for a three-count and repeat the steps on
the opposite side.
Repetitions: Three to five times per side.
Options: Work at this exercise until you have equal range of motion to both
sides. Once this is achieved, you can start adding small dumbbells.
