Kneeling thoracic rotation

Mobilityeasyrepsno equipment

Sitting on the heels with one hand behind the neck and the elbow out, you rotate the upper back so the elbow travels down toward the opposite knee, then rotate back and open the elbow up toward the ceiling. It mobilises the mid-back, shoulder blades and shoulders; the hips stay still. Sided: do the reps on one side, then the other.

How to do it

1. Kneel and sit back on the heels, back tall, one hand behind the neck with the elbow pointing out to the side; the other arm rests by your side.
2. Rotate the upper body, leading with the elbow, and bend forward until the elbow moves down toward the opposite knee.
3. Rotate back and keep opening, bringing the elbow up toward the ceiling and turning the chest to the same side; the hips and knees stay still.
4. Move slowly and breathe: exhale as the elbow comes down, inhale as it opens. Repeat for all reps, then switch sides.

Muscles worked

Supporting: obliques, lats, traps