T-Spine Rotation with Rib Grab :26
T-Spine Rotation with Rib Grab (optional Arm Sweep): Lay down on the ground on your right side. Place a pillow under the neck if needed. Place a foam roller parallel to your body at about the hips. Flex at the hip and bring the left knee and ankle onto the roller. Bringing the knee up to hip height making a 90deg. angle at the hip. By bringing the leg to 90 deg. you will lock down the lumbar spine so that the rotation will occur at the T-spine and will be safer on your back.
Reach up and grab the left knee with your right hand and hold your knee in place on the roller. With your left hand grab onto your ribs. Rotate at your T-spine by pulling the ribs and driving your left shoulder towards the floor all while maintaining the left knee on the roller. As you pull use you’re breathing to go deeper into the stretch. Exhale and pull deeper each time. Do this for 4-5 breaths.
Optional arm sweep for shoulder and chest stretch:
After your 5th breathe and stretch if AND ONLY IF you are able to get your shoulder flat on the ground and extend the left arm to lay flat on the ground. If you are not able to get your shoulder to the ground prop your left knee (the one on the foam roller) up on something higher so that you are able to rest your left shoulder on the ground.
Once in that position with your arm straight out at shoulder height go palm face up and sweep your arm along the ground into an overhead position. You may feel a stretch in the left front shoulder or chest. Then sweep the arm back gown to shoulder level, at shoulder lever go palm face down and slide your arm along the ground to your hip. Do these arms sweep a couple of times. Then repeat the full motion on the right side.