Quadruped Extension-Rotation

1. 1Start on all fours with your hands under your shoulders and knees under your hips, then rotate one arm up toward the ceiling by following it with your eyes and opening your chest in a thread-the-needle extension-rotation pattern. At the top of the rotation, pause for 2-3 seconds to hold end-range thoracic extension and rotation before returning to the start. Breathe in as you open and exhale as you return, performing controlled repetitions to progressively earn more range. Avoid rotating through the lumbar spine or letting the hips shift — feel the thoracic spine extending and rotating as a unit with each rep.

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