Kneeling Thoracic Spine Rotation

1. Begin in a tabletop position on your hands and knees. Ensure your wrists are under your shoulders and your knees are under your hips.

2. Place one hand behind your head with the elbow pointing out to the side.

3. Keeping your back straight and hips stable, rotate your upper body to bring your elbow down towards your opposite wrist. This movement targets the thoracic spine and should be slow and controlled.

4. Next, reverse the movement by rotating your elbow upwards and towards the ceiling, twisting through your upper back as much as your flexibility allows.

5. Hold the peak position for a few seconds to deepen the stretch.

6. Return to the starting position and repeat for the desired number of repetitions.

7. Switch hands and perform the exercise on the other side.

It's important to move within your own range of motion and not force the rotation. If you feel any discomfort or pain, reduce the range of motion or cease the exercise.

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