Jak wykonać ćwiczenie
- 1
Basic exercise
- 2
Focus: enhances thoracic mobility and
- 3
spinal segmentation while opening the shoulders and chest.
- 4
**Position:**kneeling on the floor with your right side facing a wall. Hips are square and stable, with the right knee down and the left foot forward. Lengthen your spine and align your head comfortably.
- 5
Begin with your arms relaxed and open in front of your chest, palms
- 6
facing each other and hands apart.
- 7
Inhale
- 8
to initiate the movement, allowing your left arm —the one farther from
- 9
the wall— to open outward and backward. Lead the twist from your thoracic
- 10
spine, rotating your upper back progressively while keeping your pelvis
- 11
still.
- 12
Exhale as you complete the rotation, guiding your left hand
- 13
toward the wall as your gaze follows your hand.
- 14
Return by inhaling and
- 15
slowly bringing your arm forward, reversing the spinal rotation segment
- 16
by segment.
- 17
Repeat on the opposite side.
- 18
Progression
- 19
**Position:**kneeling on the floor with your right side facing a wall. Left knee down and right foot forward.
- 20
Before the basic exercise: inhale, exhalewhile moving the right arm along the wall with a circle upwards and backwards, inhalewhile bringing back the arm.
- 21
Basic exercise.
- 22
Repeat on the opposite side.
