Quadruped Rockback Extension Rotation

In this week’s #MovementMonday, Kiefer Lammi talks about thoracic mobility.

What: Quadruped Rockback Extension Rotation
Why: Increased time spent sitting on a daily basis on computers, phones and while traveling are leading to more postural limitations, particularly in the thoracic spine. This particular drill allows us to focus specifically on that area without compensation.
How: To perform, follow these steps:

How: To perform, follow these steps:

STEP 1: Begin on hands and knees

STEP 2: Rock butt back to heels and drop to forearms

STEP 3: Place one hand behind head and rotate through your upper back, reaching your elbow to the ceiling and following with your eyes

STEP 4: Repeat for 8-12 reps per side

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