Four-Point Thoracic Rotation
- Start on all fours on a yoga mat. Ensure that your knees are directly below your hips and your hands are directly below your shoulders. While maintaining a neutral spine and stabilizing through your abdominals, place your right hand on the back of your head, drawing your shoulder blades down and back.
- Inhale, and slowly rotate your torso, opening the right side of your chest and pointing your elbow toward the ceiling, or as far as you can go while maintaining a neutral spine and keeping your lower body as still as possible. Hold this position for approximately three to five seconds, breathing deeply throughout.
- Exhale, and rotate your torso toward your left elbow to return to the starting position. Hold this position for approximately three to five seconds, breathing deeply throughout.
- This counts as one rep.
- Repeat for 30 seconds on the right side, then for 30 seconds on the left side.