A side-lying rotation drill that opens the chest and rotates the upper back while the hips stay stacked.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lying on your side with hips and knees bent to 90 degrees and arms straight out in front, palms together.
Keep your knees stacked together on the floor.
Lift the top arm and sweep it up and over, rotating your chest toward the ceiling.
Let the arm open toward the floor behind you as far as is comfortable and pause.
Return the arm over the top to the start and repeat, then switch sides.
Breathing: Exhale as you open the arm and relax into the rotation.
Follow the hand with your eyes
Knees stay glued together
Rotate through the upper back
Letting the knees lift or slide apart
Forcing the arm to the floor
Moving too quickly
Place a pillow under the head for comfort and stay in a comfortable range.