Thoracic Rotation
Thoracic Rotation helps you open up the chest, improving breathing and reducing tightness and pain in surrounding joints. This exercise is usually performed in the quadruped position (on your hands and knees).
BEGINNER
Reach, Roll And Lift
Reach, Roll And Lift increases activation of the lower trapezius, rotator cuff, and latissimus dorsi to aid in better shoulder stabilization in overhead positions.
Demonstration Video
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Target Muscles
Instructions
- Get down on your elbows and knees so that your palms and toes touch the floor and your upper back rounds.
- Keeping the arms bent at the elbows and close to the body, extend one arm forward, rotating the palm up. Steadily return to the starting position and repeat the same on the other side.
Tips
- Make sure you reach as far forward as you can and turn your palm up at the end of the movement.
- Keep your head in line with the rest of your body. Do not stretch your neck too much to look up.
Alternative Exercises
Bent Over Reach To Sky
Bent over Reach to Sky is a dynamic exercise that recruits several different muscles. This exercise improves strength in the upper and lower back, glutes, hamstrings, lats, and shoulders.
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