Seated T-Spine Rotation Shoulder CARs

VIDEO DESCRIPTION:

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SETUP
Sit on a bench or chair with the feet flat on the floor. For T-Spine rotation to the right, place the left forearm between the knees, and press the knees into the hand and elbow. This helps create tension, locks in the pelvis, and provides leverage for the rotation. The right hand is on the right lower ribs. (Note: Credit for this setup goes to @lukemotiv as I learned it from him ����)
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HAND ASSISTED T-SPINE ROTATION
▪️Rotate the thoracic spine to the right with an exhale and use the right hand on the ribcage to guide the torso into more rotation.
▪️Press the knees into the left hand/elbow to maintain & create leverage to move into more rotation.
▪️Inhale and return to the starting position.
▪️If the left knee slides forward past the right knee, it indicates that the pelvis is rotating along with the spine.
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T-SPINE ROTATION END RANGE HOLD
▪️Hold the last rotation, take a deep inhale, hold the breath for about 3 counts, then exhale and try to move into more rotation.
▪️Use the right hand on the ribs to assist and guide the rotation.
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T-SPINE ROTATION END RANGE HOLD WITH ARM REACH TO CEILING
▪️Reach the right arm towards the ceiling.
▪️Find more rotation with each exhale as the arm reaches up towards the ceiling.
▪️Use the reach of the arm as leverage to move into more rotation.
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SHOULDER CARs IN T-SPINE ROTATION
▪️Hold maximum T-Spine Rotation and work through a series of Shoulder CARs.
▪️Take advantage of the rotated torso and the way gravity assists the movement to find maximum range of motion.
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SHOULDER CARs IN NEUTRAL SPINE POSITION
▪️With the torso squared off, work through a series of Shoulder CARs.
▪️Find maximum range in the shoulder joint without allowing the torso to rotate.

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