Start Position:
- Start out laying on the floor on your side
- Head: in line with your spine.
- Shoulders: bottom shoulder should be rolled forward. The bottom breast will be forward compared to the top breast.
- Arms: bottom arm straight on the floor
- Thoracic spine rolled forward so that the bottom breast is forward compared to the top breast.
- Knees: knees bent and squeezed together.
- Make sure the thoracic spine is rolled forward so that the bottom breast is rolled forward compared to the top breast.
- Bend your arm and place hand under head. The bottom breast will still be forward compared to top.
- Now very carefully, bring bottom arm behind you. DO NOT rotate through your rib cage. Try to keep the lower ribs forward as much as you can. You are ONLY bringing the lower arm back.
- Breath naturally through this exercise.
- Hold this stretch for 1 minute. The stretch should be felt in your upper thoracic spine, NOT your lower back!
- If you have neck and back pain issues, the common place to look is for a twist in your thoracic spine. The purpose of this exercise is to stretch and untwist the upper thoracic spine and lower neck.
- Targets scoliosis through thoracic spine.
- Stay completely relaxed, don’t tense or brace.
- If this causes pain, don’t do this exercise.
- If you have shoulder pain, do NOT do this exercise.
- If you have neck or low back pain, you might consider seeing a local physical therapist.
