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Exercise overview
Training details
Upper BackCore
Equipment
Bodyweight
Sets × reps
3 × 5 / direction
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Sit or kneel tall with the pelvis fixed and the arms crossed over the chest.
- 02Gently flex the upper and middle back while keeping the lower back as still as possible.
- 03Continue into a controlled side bend, rotation, and extension to trace a slow thoracic circle.
- 04Use only the range you can control without shifting the hips or forcing the neck.
- 05Complete the circle, then reverse direction and repeat.
Use this exercise in a plan