Objectives

  • Integrates efficient rotation with the shoulder and thoracic spine.
  • Improving thoracic rotation. Great for golfers!
  • Reduces Sympathetic Tone (Fight or Flight).

Targeted Muscles

  • Para Spinal Muscles
  • Shoulder and Chest Musculature
  • Waist Musculature

How to Perform

1Lying on your side with a yoga block or rolled up towel under your head.
2With knees together, bring them in front to 90 degress from hip. Keep feet together and at 90 degrees bent from knees.
3Straighten your spine into neutral (small curve in your low back and chest lifted).
4Bring hands together and extend them out from the shoulder.
5Slide the top hand with very little effort over the bottom. As the hand moves towards the shoulder begin to twist your spine, Slowly rotating your head over the shoulder. Go as far as feels comfortable.
6Return and repeat.

Common Challenges

  • Many use too much force to generate the movement. Go gently and the rotation will begin to feel smooth while creating greater rotation.

Load Sets Reps Tempo Rest
n/a 1 10 Slowly slide hand back and inhale: Exhale as you return to start n/a

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