Week 1 - Day 2

Drill 2: Seated Thoracic Rotation

Setup

  • Sit upright on a firm chair, feet flat, and hands crossed over your chest.

Instructions

  • Inhale to prepare.
  • Exhale and slowly rotate your upper body to one side.
  • Keep pelvis and hips still, focusing on thoracic rotation.
  • Return to center and repeat on the other side.
Sets: 2 – 3
Reps: 8 – 10 reps per side
Breath: Exhale during rotation, inhale to return
Rest: As needed

What to Feel

  • Gentle rotation through the upper back
  • Controlled breath guiding the movement

What to Avoid

  • Rotating from the hips or lower back
  • Jerky or rushed movement

Red Flags

  • Pain or discomfort in the spine

Regression

  • Place hands on a table for support if maintaining position is difficult.