Thoracic Spine Rotation
Gently unlocking the chest and rotating the spine, the Thoracic Spine Rotation provides relief from tightness while enhancing stability and mobility.
Start on all fours, sink hips back to heels, and rest on shins. Place right hand behind your head with the elbow extended to the side. Keep the left hand under the shoulder or bring it to the center, resting on the forearm. Exhale as you rotate the right elbow toward the ceiling, stretching the front of your torso. Inhale, creating space, and exhale in this position. Repeat 5–10 times, alternating sides.
Visualize your body as a fluid sculpture, gracefully navigating the twists and turns of this rotational stretch. As you exhale, feel the release of tension, and with each inhale, welcome a gentle expansion.
By incorporating these exercises into your routine, you embark on a transformative journey toward improved posture and spine health. Each pose serves as a unique contribution to the symphony of well-being, addressing different facets of flexibility, strength, and alignment. As you embrace these practices, envision your posture evolving into a testament of balance, vitality, and resilience.
Reference;
[1] https://www.healthline.com/health/fitness-exercise/posture-benefits
[2] https://www.webmd.com/fitness-exercise/how-to-do-childs-pose
[3] https://www.yogapeaceaustralia.com/post/why-do-we-bend-our-knees-in-forward-folds
[4] https://www.healthline.com/health/fitness-nutrition/cat-cow-how-to
[5] https://scholar.archive.org/work/r6lkpfknozg7jcj26gcuxya5sy/access/wayback/http:/bvyoga.com/thebuzz/wp-content/uploads/2014/11/core-muscle-function-during-specific-yoga-poses.pdf
