Foundation
Rotate your upper back on all fours
Whenyou finish your hands-and-knees warm-up
On hands and knees, put one hand behind your head. Bring that elbow toward the supporting elbow, then turn your chest to raise it. Keep hips mostly still. Start with three slow turns per side.
- Make it easier
- Make the turn smaller; rest between sides.
- Progression
- Explore more rotation only while hips stay steady and breathing remains free.
Start tiny
One small turn per side.
SafetyDo not pull your head. Stop for pain or dizziness.
Evidence grade CPractitioner method or editorial idea
Jacque Crockford, ACE, How to Increase Upper-body Stability and Mobility (2015). Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
