Videos
Instructions
Proper Position
- Get into a half-kneeling position with one knee on the ground and the other leg bent at 90°, foot flat in front of you.
- Keep your pelvis stable and engage your core to maintain the posture.
- Place your hands behind your head or cross your arms over your chest.
Movement
- Slowly rotate your upper body (thoracic spine) toward the side of the forward leg, keeping your lower body stable.
- Try to rotate as far as possible while keeping your gaze in the direction of the rotation.
- Slowly return to the neutral position.
- Repeat the movement for the desired number of repetitions, then switch sides.
Breathing
- Inhale as you return to center.
- Exhale as you rotate your torso.
Tips
- Keep your pelvis steady and avoid letting it follow the upper body’s rotation.
- Focus on slow and controlled movement to effectively engage the thoracic muscles.
- If you lack stability, perform the exercise near a wall or support for light assistance.
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