Seated Spinal Rotation to Flexion

LEFT

Target: Left Mid Back, Low Back
Position: Seated
Count 1 rep after rotating and bending torso to floor

  1. Sit upright on floor with knees bent and feet wide outside of hips

  2. Pull toes up towards shins

  3. Keep hands by head with arms open wide

  4. Rotate torso to the left with legs and arms open wide

  5. At end of left rotation, side bend body to the right by bringing right elbow towards floor

  6. Progression: Rotate or side bend farther or open legs wider

RIGHT

Target: Right Mid Back, Low Back
Position: Seated
Count 1 rep after rotating and bending torso to floor

  1. Sit upright on floor with knees bent and feet outside of hips

  2. Pull toes up towards shins

  3. Keep hands by head with arms open wide

  4. Rotate torso to the right with legs and arms open wide

  5. At end of right rotation, side bend body to the left by bringing left elbow towards floor

  6. Progression: Rotate or side bend farther or open legs wider

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Low Back, Mid Back, Lumbar Rotation, Lumbar Flexion, Thoracic Rotation, Thoracic Flexion, Lumbar, ThoracicMatt AdlerAIS, Seated, At Home, No Equipment, FRP Stretch, Intermediate, Advanced