How to do it
- Setup
- Lie on your side, both knees stacked and bent to roughly 90°. Drop the top knee down to the floor in front of you and keep it pinned there — rest a light dumbbell on it, or have someone hold it, so it cannot lift. Arms stacked out in front of you, palms together.
- Execution
- Keeping the top knee pinned to the floor, open the top arm across your chest like turning the page of a book, rotating it toward the floor behind you, eyes following your hand. Go to the furthest point you can reach smoothly, without jerking. Measure the gap in centimetres from your hand to the floor at that point, using a tape measure or ruler.
- Common error
- Letting the top knee lift off the floor to steal extra rotation from the hip instead of the mid-back — that's hip compensation, not thoracic rotation, and it makes the gap look better than it really is. Keep the knee weighted down.
- Feel
- A smooth stretch through the mid-back and chest, no strain in the shoulder itself. Test both sides if you have time, but track the same side week to week for a real trend. A smaller gap over the weeks is the improvement — log the number honestly even on a bad week.
Lying on your side, knees stacked and bent, top knee down toward the floor — open the top arm across your chest toward the floor behind you and measure the gap.
Used in
Not used in any authored session yet.