Start in a kneeling position with hands under your shoulders and knees hip-width apart. Engage your core.
Execution
Place one hand behind your head, rotate your upper body, and lift the elbow toward the ceiling. Hold briefly, return to start, and repeat for 8–12 reps. Switch sides.
Equipment required
Nothing
Target muscles
Erector Spinae, Shoulders
More Detailed Information
Kneeling Back Rotation
How to Do:
Start in a kneeling position with both hands on the ground, directly under your shoulders.
Keep your knees hip-width apart and your core engaged for stability.
Place one hand behind your head and rotate your upper body, bringing the elbow of the lifted arm toward the ceiling.
As you rotate, follow your hand with your gaze to deepen the stretch.
Hold the rotated position for a brief moment, then slowly return to the starting position.
Repeat for 8–12 reps, then switch sides.
Benefits:
This movement enhances thoracic spine flexibility, helping to improve posture and mobility. It aids in relieving stiffness and tension in the back, shoulders, and neck, promoting better rotational movement patterns and reducing the risk of injury.
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