Upper back rotations

During long periods of sitting we tend to remain in the same position for extend periods of time, this exercise is great for promoting movement through your upper back.

The following two videos will show you two ways to increase movement in your upper back. I prefer to perform the first exercise starting from my hands and knees but after watching them both, see which one you prefer.

Tips for hands/knees version:
1. Start with your hands under your shoulders and knees under your hips. 
2. Lift one hand off the ground raising it to the roof. 
3. Then thread it through past your elbow to the other side of the body. 
4. Repeat 10-15 times both sides. Doing 2-3 sets each side!

Tips for supine (lying down) version:
1. Start laying on your side, knees bent/together and hands out straight
2. Start the movement by rotating through your upper back lift your top hand off your bottom hand. 
3. Try to keep your bottom hand and knee on the ground whilst keeping your knee together (or close to like mine…)
4. Rotate your top hand over your body to the other side until you’ve reach max range of motion or the ground.