-Quadruped Shoulder Rotation & Kneeling Thoracic Spine Mobility:
Quadruped Shoulder Rotation
This exercise improves the mobility of the thoracic spine and the strength of the shoulder joints.
1- Start in a quadruped position with your hands under your shoulders and knees under your hips.
2- Place your right hand on the back of your head. Keep your spine straight as you slowly lower your right elbow toward your left wrist.
3- Rotate the right elbow toward the ceiling as you pull your right shoulder back while pushing your left hand into the ground. (This increases the stretch in the chest.)
4- Do 8 to 12 reps with the right shoulder, then switch to the right hand on the ground and the left hand behind the head; rest for 30 to 45 seconds and complete a second set. As your thoracic mobility and core strength improve, add 2 reps per week until you are able to complete 20 reps on each arm.
Correct Your Form
• Keep the spine in a straight, neutral position during the exercise.
• When the right hand is behind the head, pushing the left hand into the ground while pulling the right shoulder back can increase the ROM from the thoracic spine while strengthening the shoulder.
Kneeling Thoracic Spine Mobility
This exercise improves the mobility of the intervertebral joints of the thoracic spine and reduces tension in the lumbar spine while strengthening the muscles of the hip extensors, which is important for improving hip mobility.
1- Kneel on both knees with your spine fully extended and your hands up on the back of your head.
2- Rotate to your left and slowly lower your left elbow toward your hips while keeping your spine straight. Slowly return to an upright position and rotate back to face forward.
3- Perform 4 to 5 rotations in each direction for a total of 8 to 10 reps; rest for 30 to 45 seconds, and complete a second set. As you feel your thoracic mobility improves, add 2 reps per week (1 to each side) until you can do 20 reps in each direction.
Correct Your Form
• It is important to start with a long, straight spine for optimal mobility along the spine.
• As you rotate your body and reach down with your elbow, maintain stability by squeezing both glutes to keep your hips pressed forward.
Quadruped Shoulder Rotation & Kneeling Thoracic Spine Mobility these exercises are very useful for every woman you just have to start.