In this video, you will learn how to do a half-kneeling thoracic rotation mobility move.
1. Start in a half-kneeling position
2. Place a ball or similar object between your front knee and the wall
3. Place the front arm straight out in front of you against the wall and then connect your outside arm to it
4. Open up rotating your outside arm as far as what is comfortable for you
You can rotate your head as well when you open up. I like to push into the wall a little bit with the front arm which definitely helps as you rotate the thoracic spine. If you have really good rotation, you can try to keep your scapulas pushed into the wall at the end position which makes it just a little bit better as well. Make sure that as you go, you keep pressure into the ball. This will prevent you from rotating from your low back or hips and cheating the move. You can use a ball or a yoga block or anything else that you find that will work as long as it’s similar in size.