Thoracolumbar rotation with upper extremity mobility: arm half circles

Active mobility exercise for the thoracolumbar region through to the upper extremities, particularly the shoulders (glenohumeral and scapulo-thoracic joints)

• start lying on one side, hips and knees slightly bent
• rotate your torso back, onto your shoulder blades so they reach towards the floor
• outstretch the top-side arm up towards the ceiling, in front of your body (starting position)
• keeping your arm straight, reach back towards the ground above the top of your head
• draw a large, imaginary half-circle on the ground with this hand
• once your hand is down by your side, return to the starting position
• repeat as needed
• can work clockwise or counterclockwise, depending on the intention of the exercise