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Basic exercise Focus: enhances thoracic mobility and spinal segmentation while opening the shoulders and chest. **Position:**kneeling on the floor with your right side facing a wall. Hips are square and stable, with the right knee down and the left foot forward. Lengthen your spine and align your head comfortably. Begin with your arms relaxed and open in front of your chest, palms facing each other and hands apart. Inhale to initiate the movement, allowing your left arm —the one farther from the wall— to open outward and backward. Lead the twist from your thoracic spine, rotating your upper back progressively while keeping your pelvis still. Exhale as you complete the rotation, guiding your left hand toward the wall as your gaze follows your hand. Return by inhaling and slowly bringing your arm forward, reversing the spinal rotation segment by segment. Repeat on the opposite side.…
Adapted from wger; author: teus_ergaster. CC-BY-SA 4