Mid Back Rotation (Hands at Head)

RIGHT

LEFT

Target: Left Mid Back
Position: Seated or Standing
Count 1 rep after rotating to side

  1. Sit or stand in upright posture with feet outside of hip width

  2. Place hands by head with elbows open and shoulder blades squeezed together

  3. Exhale and rotate torso to left side, pulling left shoulder blade back towards spine

  4. Keep hips/legs tight to limit pelvic rotation

  5. Progression: Pull shoulder blade back farther with torso rotation

Target: Right Mid Back
Position: Seated or Standing
Count 1 rep after rotating to side

  1. Sit or stand in upright posture with feet outside of hip width

  2. Place hands by head with elbows open and shoulder blades squeezed together

  3. Exhale and rotate torso to right side, pulling right shoulder blade back towards spine

  4. Keep hips/legs tight to limit pelvic rotation

  5. Progression: Pull shoulder blade back farther with torso rotation

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