Week 4 - Day 2

Drill 3: Seated Spine Rotation with Arm Reach

Setup

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

Instructions

  • Inhale to prepare.
  • Exhale and rotate your upper body to one side, reaching one arm forward.
  • Return to center before rotating to the other side.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during rotation, inhale to return
Rest: As needed

What to Feel

  • Controlled thoracic rotation
  • Scapular movement with reach

What to Avoid

  • Rotating from the hips or lower back

Red Flags

  • Pain or discomfort during rotation

Regression

  • Perform with hands on knees for support.