Kneeling Torso Thread Through Rotation

Kneeling Torso Rotation (Thread Through)

Positioning:
1. Begin in a tabletop position on your hands and knees. Ensure your wrists are directly under your shoulders and your knees are under your hips. Keep your back straight and engage your core.
2. Your head should be in a neutral position, looking down at the ground.

Movement:
1. Reach your right arm up towards the ceiling while rotating your torso to the right. Your gaze should follow your hand as it goes up.
2. Hold this position for a moment, feeling the stretch through your torso.
3. Next, thread your right arm underneath your body and reach towards the left side. Your shoulder should come close to the ground as you rotate your torso and lower your head.
4. Hold this position briefly, feeling the stretch and twisting motion in your back.
5. Return to the starting position by reverse the movement, first reaching your right arm back up to the ceiling, then back to the tabletop position.
6. Repeat steps 1-5 on the left side, reaching your left arm up, then threading it through to the right.
7. Continue alternating sides for the desired number of repetitions.

Tips:
- Keep your movements controlled to prevent strain.
- Breathe steadily throughout the exercise, exhaling as you rotate and thread through.
- If you feel any discomfort in your knees, place a towel or mat under them for extra padding.