- Foam roller for under your knee (or a folded pillow)
- Improve midback mobility / range of motion when turning
- Improve oblique strength
- Improve your ability to rotate through normal spinal range of motion
Part 1) Rib Roll- you should feel a stretch through your midback
- Make sure your hip does not rock back as you rotate through your midback --- keep your knee pressing down into the roller!
- Hold for 2-3 full exhales and feel a stretch through your midback
Part 2) Forearms and knees midback rotation- you should feel your core and obliques working
- Keep your core stiff the whole time
- When you lift your hand up make sure your spine does not move and hips do not shift
- As you rotate up towards the ceiling hips should not move at all
- Make sure you keep the ground pressed away with your arm ---- your goal is to rotate directly on-top of your bottom shoulder
- Hold up for a full exhale
This exercise is GREAT for those who spend long hours sitting at a desk, golfers, and runners! If you have a significant difference on the left and right then you should do more reps on the more challenging side!