Lumbar Locked Rotation

Equipment Needed

Open floor or yoga mat


  1. Kneel on the floor and sit back on your heels
  2. Place one hand flat on the floor in front of you 
  3. Place the other hand behind your head and lift your elbow to the side
  4. Without shifting your hips, rotate your torso so that your free arm moves higher into the air
  5. Take a belly breath at the top of the movement
  6. Return to the starting position

Common Errors

  • Many people shift their weight away from the moving arm side. This gives the appearance of better/more movement but it is a cheat. This drill should be earning range of motion from the upper back, not from the hips.
  • Moving too fast. Take your time with this one, speedy repetitions are not as valuable as good repetitions.

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • Use a resistance band to make it more difficult. Attach the band to a secure point low to the ground then run it under your torso and wrap it around your moving shoulder.