Kneeling Back Rotation Stretch

From a quadruped position, slide one hand under the opposite arm and gently rest the back of your hand on the floor. Lower your shoulder and temple toward the floor to create a comfortable upper-back curve.

Support yourself with the hand on the floor, then open the threaded arm wide toward the ceiling. Rotate your torso so your chest turns toward the ceiling rather than straight ahead, bringing your upper back along with it.

Pause briefly with your arm reaching toward the ceiling, then slowly thread it back underneath along the same path. Keep the return smooth and controlled until you reach the starting position.

Focus on the feeling of your upper back and the area between your ribs opening as you rotate. You’re on the right track when the chest and upper back turn, not the lower back.

Bending the supporting elbow or rotating your pelvis shifts the load to your shoulder and lower back instead of your upper back. Moving the arm too quickly reduces your range, so open slowly and return slowly.

Inhale through your nose as you open your arm and expand your chest, then slowly exhale through your mouth as you return. Moving with your breath can naturally increase your range of rotation.

Perform the same number of reps on both sides, but slow down the stiffer side instead of forcing a deeper rotation. Use this as a light opener before rowing movements to prepare your upper-back rotation.