The Issue: Limited Thoracic Rotation
Sitting in a stiff, upright position all day limits the flexibility and mobility of your spine, notes physical therapist and trainer Darcy Norman, with EXOS in Phoenix, Ariz. To test your trunk mobility, sit on the floor with legs extended in front of you, arms extended out to sides at shoulder-level, and rotate torso to right. Come back to center, and rotate to left. Note how far you are able to open up on each side.
To increase your range of motion, incorporate rotational movement into your daily routine. Start with this do-anywhere move: Kneel on floor with left knee, and extend right out to prop foot against a wall. Place left palm on floor, directly under shoulder, and extend right arm out to side at shoulder level. Rotate torso to right as far as possible; hold for two breaths, then rotate torso to left, lowering shoulder to floor and sending right arm under left and out to the side. Hold for two breaths. Do 5 reps; switch sides and repeat. *Note: If your rotation is particularly limited on one side, perform a few more reps (or hold each pose slightly longer) on that side.
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