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Description of stretches:
Trunk rotations
- Start by standing tall with your arms together and out in front of you
- Swing one of your arms like you are opening the page of a book, keeping the other pointed straight forward
- Go as far as you can until you feel a stretch in you mid back or the front of your arm
- Length- 10 times
- Repeat- on both sides
Thoracic extension with rotation
- Place a small towel roll or foam roller along the upper portion of your back
- With your knees bent and hands behind your head, gently arch your upper back over the roller
- While maintaining your upper back over the roller, slowly let your knees fall side to side
- Repeat 10 times
- Move to a different location on the back after the completion of the 10 times
Child’s pose
- Start in a kneeling position
- Sit back onto your heels as much as you can with your knees apart
- Reach forward and walk your hands out on the floor in front of you
- You can also walk both of your hands out to the right or left to focus on a single side
- Hold until you feel a stretch
- Repeat about 2-3 times
Side lying thoracic rotation stretch
- Lie on your side
- Pull your knees towards your chest
- Grab your knees with your bottom arm
- Keep your top arm across your chest
- Rotate your torso down towards the ground so your back lies flat on the ground
- Be sure your neck and head follow the rotational motion
- Hold for 2 seconds and repeat a couple times each side
