One move
Quadruped Thoracic Rotation
Mobility
Posture
Upper body
Core
How to read ahead. Do to go one move at a time.
On all fours, rotate one arm and the upper back toward the ceiling. Unlocks stiff mid-back mobility that desk life loves to steal.
Option. Keep the range small at first. Focus on moving from the mid-back, not the low back or neck.
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1
Start on hands and knees, wrists under shoulders, knees under hips.
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2
Place one hand behind the head or on the upper back.
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3
Rotate that elbow down toward the opposite wrist, then open it up toward the ceiling, following with the eyes.
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4
Move slowly and feel the rotation happen in the mid-back.
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5
Keep the hips as still as possible.
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6
Complete reps on one side, then switch.