Improve your Rotation!
Here are 2 exercises to improve your Thoracic spine mobility, with some side benefit of improving Shoulder Mobility.
✅Start in a 1/2 kneeling position with a ball between your inner leg and the wall. This will ensure you DON'T cheat with any hip motion!
✅Try to rotate with your hand all the way around and back
-Progression: Keep your hand away from the wall the entire time
✅In half kneeling - Keep both hands behind your head
✅Thoracic spine around the world against wall
✅Rotate all the way around and come back, try to challenge yourself from keeping the elbow away from the wall.
❌AVOID side-bending the opposite direction, this is a compensation.
What is the difference between this and the open book exercise? This requires more active range of motion!