HOW: Begin on your side, then bring the leg that is elevated over and across your body. Hold this leg onto the floor with the opposite arm. Make sure to keep the knee close to your chest to avoid motion coming from the low back. With the arm closer to the ceiling alternate between reaching in front of you and reaching back towards the floor. Perform slowly and attempt to reach as far back as you can towards the floor. Exhale as you are rotating. While laying on my left side shown here, I am working on my Right rotation.
FEEL: You will feel a stretch in the middle of your back, specifically the thoracic spine. You may additionally feel a stretch in the front of the shoulder reaching back towards the floor.
COMPENSATION: Keep your knee bent up as you rotate back. Keep your lower body stable.