Half kneeling MB squeeze prisoner position t-spine rotation drill
Channel: Wellman Wellness Training
Date: 2018-11-28

Facing a wall to one side of your body, place a MB up against the wall. Leave enough space from the wall where your torso can comfortably rotate towards the wall without hitting your elbow on it. Lean your front leg into the MB in a half kneeling profile, where the back leg foot is engaged with the toes, and the hip is squeezed forward. Place the hands in a “prisoner position” behind your head, and while holding good posture in this position:

• Shoulder blades pinned down and back
• Neck retracted back to neutral position
• Abs tight
Begin to rotate torso either direction WITHOUT LOSING THE ORGANIZATION of your torso (no leaning on low back). ROTATE SLOWLY, to control the same alignment. Repeat a number of rotations to the wall and away from the wall then switch sides.