Week 3 - Day 2

Drill 3: Seated Thoracic Rotation with Arm Reach

Setup

  • Sit upright in a firm chair, feet flat.
  • Hands resting on thighs or crossed over chest.

Instructions

  • Inhale to prepare.
  • Exhale and rotate your upper body to one side, reaching one arm forward.
  • Return to center and repeat on the opposite side.
Sets: 2–3
Reps: 8–10 per side
Breath: Exhale to rotate, inhale to return
Rest: As needed

What to Feel

  • Smooth thoracic rotation
  • Rib stability while rotating

What to Avoid

  • Twisting from the lower back

Red Flags

  • Pain or discomfort during rotation

Regression

  • Perform with hands on knees for support.