Quadruped Thoracic Rotations

Begin sitting on all your fours with your knees bent, your hips positioned under your heels, and hands extended straight out under your shoulders.

Extend one hand slightly forward to your shoulder.

Position the other hand behind your neck.

Then keeping that hand behind your neck, rotate your upper back downwards, to bring the elbow of that arm down towards the floor close to the other elbow.

Next, while leading with your eyes, head, and shoulders, slowly reverse the movement by rotating your upper spine and arm upwards so that your elbow now faces the ceiling.

Hold this position for at least 10 deep breaths and then rotate your arm down back towards the floor.

Do at least 5 to 8 reps on one side before switching to the other side.