Exercise of the Week- Episode 18
Quadruped Thoracic Rotation Extension
(taken directly from Inside-Out, The Ultimate Upper Body Warm Up)
Set-Up
-Assume a hands and knees position with neutral spine.
-Start by putting your right hand behind your head
-Brace the abdominals to limit lumbar spine rotation
Performance
-Rotate the trunk by taking the right elbow to the left knee
-Immediately change direction to rotate and extend the trunk; the head and elbow should be pointing upward.
-Make sure to drive the range of motion from the trunk and scapula, rather than leading with the elbow
-Progress in range of motion and speed based on your comfort level for the desired number of reps
-NOTE- for those with shoulder injuries, place your palm on your chest and perform the exercise with an exaggerated motion of the shoulder girdle.
Coaching Cues
-Keep the stomach tight throughout
-Drive the range of motion from the trunk and scapula
