Hands Knees Mid Back Rotation

RIGHT

RIGHT

Target: Left Mid Back
Position: Kneeling
Count 1 rep after torso rotation

1. Start on hands and knees

2. Keep hands under shoulders and knees under hips

3. Place left hand by side or back of head

4. Slightly sink hips back to heels and arch back into extension (not rounded)

5. Rotate torso to left while bringing left elbow/arm behind body with rotation

6. Exhale throughout stretch

7. Rotate torso farther to the left or left elbow/arm farther behind body to increase stretch

Target: Right Mid Back
Position: Kneeling
Count 1 rep after torso rotation

1. Start on hands and knees

2. Keep hands under shoulders and knees under hips

3. Place right hand by side or back of head

4. Slightly sink hips back to heels and arch back into extension (not rounded)

5. Rotate torso to right while bringing right elbow/arm behind body with rotation

6. Exhale throughout stretch

7. Rotate torso farther to the right or reach right elbow/arm farther behind body to increase stretch

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