Learn how to get better rotation mobility in your mid back to help alleviate neck, shoulder or lower back pain. Learn to control your shoulder and ribcage movements better.
O.K. we’re going to work on an exercise to rotation starting in line with the knees bent up just that the heels, the hips, the shoulders and the ears are in line; we’re going to work with breath trying to help rotation of the trunk. Breathing in take your arm away, breathing out bringing the shoulder blades back onto the rib cage, breathing in only the shoulder moves, breathe out, bring the shoulder back on. Now we’re going to work on rotation breathing in, rotating the trunk so the shoulder follows, the head can follow, as you breathe out your rib cage comes back and around. Good. Breathe in lengthen the arm, breathe out come back with the shoulder, breathe in to 90 degrees, breathe out the shoulder blade comes back on the rib cage not up towards your neck, breathe in, rotate through the rib cage keep the pelvis neutral, get a nice stretch. You can even maintain there for a stretch breathing in again, stretching and then on the breath out using your ribs to come back and bringing your shoulder back down to neutral, and repeat 10 to 20 times to work on better rotation.