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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