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1. Lie on your side and pin the pad between your knees, with your knees bent 90 degrees and your arms straight in front of you, perpendicular to your torso. 2. Keeping the pad pinned between your knees, rotate your chest and top arm, trying to place your back on the ground. Exhale and hold for 2 seconds. 3. Reverse directions to return to the starting position. 4. Complete the set on one side before repeating with the opposite side. Be sure to: Rotate only as far as you can without lifting or separating your knees. You should feel it: Stretching your torso and middle and upper back.