Active Rotation At The Wall

  • Hinge at your hips and rest your butt against the wall.

  • Press both sitting bones into the wall with equal pressure.

  • Rotate through your chest and attempt to open your breastbone to the sky.

  • Keep the front of your ribcage resting down. Keep your bra-line full and moving back.

  • Watch your moving hand with your eyes.

  • Keep your extended arm in the same plane as your shoulder. Your extended arm follows your chest, but does not lead the way. Do not throw your arm back.

  • Dot not arch your back (in other words, do not backbend) as you rotate. Keep your ribcage relaxed down and your bra-line full.

  • Keep both sitting bones pressing equally into the wall

  • Breathe easily. Do not tense your abdomen or restrict your breath.

  • Perform 5 - 10 repetitions.