Upper Spinal Twist

by Anthony Carey, MA

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The upper spinal twist is a great exercise to improve thoracic mobility and indirectly improve thoracic extension. At the same time, you will get some good stretching and flexibility through the anterior chest wall and even into the bicep. First, lie down on your left side with your hips and knees bent to 90 degrees and your arms directly out from your shoulders at 90 degrees to your torso. From here, take your right arm and open up like a book across your body, keeping the knees together because that locks the pelvis in place. The arm should stay out directly in line and make sure the chest rotates up toward the ceiling. Hold this exercise and encourage good breathing from this position. If you are extremely tight through there, you might do it actively by bringing your arm back over and moving back and forth incorporating good, deep breaths throughout. Big exhalation here, back over, and then repeat.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.