Kneeling Upper-Back Rotation

1. Begin by kneeling on a mat with your hands flat on the floor in front of you, arms straight, knees hip-width apart, and your back in a neutral position.

2. Ensure your head is in line with your spine and your gaze is toward the floor.

3. While keeping one hand firmly on the floor, reach the opposite hand through and under the arm that is planted, rotating your upper back and shoulder.

4. As you thread your arm through, allow your upper body to follow the rotation, aiming to gently touch your shoulder to the floor.

5. Hold the stretch for a moment, feeling the rotation through your upper spine and the stretch in your shoulder and back.

6. Return your body to the starting position.

7. Repeat the movement for the desired number of repetitions before switching to the other side.

8. Remember to keep the movements controlled and do not force the rotation beyond your comfortable range of motion.

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