Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
In a half-kneeling or seated position with the hips stable, you rotate the thoracic spine as far as possible in each direction, reaching the far hand toward the ceiling at end range. Restricted thoracic rotation is a central driver of both neck pain and shoulder impingement — the joints above and below compensate when the T-spine cannot rotate.
MMA & Combat Sports Posture
10 videos
Cervical RetractionFreeT-Spine RotationFree
Hip Flexor Lunge Stretch
Scapular Wall Slides
Dead Bug
Side Plank
Glute Bridge
Pigeon Pose (Hip Opener)
Doorway Chest Stretch
Static Back
8 videos locked
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