Kneel Spine Rotate Video Guide

1/2 Kneel T-Spine Rotation Instructions:

1. Setup:

   - Begin in a half-kneeling position on the floor or a mat.

   - One knee should be on the ground with the other foot flat in front of you, forming a 90-degree angle at both knees.

2. Starting Position:

   - Engage your core to stabilize your spine.

   - Place your hands together in front of your chest or extend one arm out to the side for balance.

3. Execution:

   - Rotate your torso towards the side of the forward leg.

   - If your right leg is forward, rotate to the right; if your left leg is forward, rotate to the left.

   - Use your thoracic spine (mid-back) to initiate the rotation, keeping your lower back stable.

   - Follow your hand with your eyes to increase the range of motion and control the movement.

4. Return:

   - Slowly rotate back to the starting position with control.

5. Repetition:

   - Perform the desired number of repetitions on one side, then switch to the other side and repeat.

1/2 Kneel T-Spine Rotation Tips:

- Posture:

  - Maintain an upright posture with a straight back throughout the exercise.

  - Keep your core engaged to prevent excessive lower back movement.

- Movement:

  - Perform the rotation slowly and with control to maximize muscle engagement.

  - Avoid using momentum or allowing your hips to twist.

- Breathing:

  - Exhale as you rotate your torso.

  - Inhale as you return to the starting position.

- Range of Motion:

  - Ensure a full range of motion while keeping the movement smooth and controlled.

  - Avoid over-rotating, which can lead to strain or injury.

By following these instructions, you can effectively perform the 1/2 Kneel T-Spine Rotation to target and strengthen your thoracic spine, improving rotational strength and overall spinal mobility.