Kneeling Torso Rear Rotation Fly to Thread Through

Positioning:

1. Start by kneeling on the floor. Make sure your knees are hip-width apart and your toes are tucked under.

2. Place your hands on the ground in front of you, shoulder-width apart. Your arms should be straight, and your back should remain flat.

3. Engage your core muscles to maintain stability throughout the exercise.

Movement Instructions:

1. From the starting position, slowly lift one arm up towards the ceiling, rotating your torso in that direction. Your gaze should follow your hand.

2. Once your arm is extended fully overhead, hold this position for a moment, feeling the stretch in your torso.

3. Lower your arm back down to the starting position.

4. Then, thread your opposite arm through the space created by your raised arm, reaching as far as comfortable, while turning your torso towards the ground. This is the “thread through” motion.

5. Return to the starting position and repeat the movement on the opposite side, lifting the other arm and threading through with the first arm.

6. Aim for 8 to 12 repetitions on each side.

Tips:

• Keep your movements controlled to prevent strain.

• If needed, modify your range of motion to match your flexibility and comfort level.

• Breathe deeply throughout the exercise; exhale as you rotate and thread through, inhale as you return to the starting position.