Quadruped Thoracic Rotation
To do the Quadruped Thoracic Rotation, start on your hands and knees with your knees under your hips and your hands under your shoulders. Reach one hand down your back behind your head so that your elbow is up by your head.
With your hand behind your head, rotate your elbow down under your body toward your opposite knee. Sit your butt back slightly as you tuck.
Then rotate through your spine to open your elbow up toward the ceiling as much as you can. Open your chest up toward the ceiling and push your hips slightly forward as you rotate. Feel a nice stretch down your back and even into the outside of your opposite hip/glute.
Repeat, rotating your elbow back under before twisting back open. Complete all reps on one side before switching. Make sure to really rotate open as much as you can each time.
Feel your spine rotating and don’t simply “flap” your elbow as you perform the rotations.