Upper Back Rotation

The drill is designed to improve twisting and rotation to the right. The drill mobilizes the upper back through rotation. Rotating the torso and reaching the arm upward toward the ceiling creates a stretch through the upper back. The med ball should be forcefully rotated in the direction of the lunge in one explosive motion. Twisting the trunk upward during the drill engages the lateral (outside) hip. Trunk rotation is performed simultaneously with hip internal rotation to amplify overall range of motion. Extending the upper arm straight up recruits the chest on that side and reinforces the trunk rotation component. The movement focuses on creating rotation through the trunk rather than through arm movement alone. The chest should rise straight upward instead of folding or crunching through the spine. The specified inhale and exhale pattern drives the trunk mobility component of the exercise. The moving arm reaches underneath the supporting arm while the body rotates through the upper back. After reaching underneath, the moving arm slides upward and reaches toward the ceiling. During the exhale, the drill emphasizes reaching toward the ceiling through the long side of the torso to…