Quadruped T-Spine Rotation Lumbar Locked

This is a self-stretch with the low back in a firm position to increase t-spine rotation while stabilizing one side.

Get into a quadruped position and sit the buttocks on the heels with the elbows and forearms placed firmly in the floor.  Place one hand on your low back, palm facing away from the back.  Then, look toward and rotate that shoulder toward the ceiling.  Return to the starting position and proceed to take the shoulder toward the floor.  Keep the post arm firm. Next, place one hand behind the head and on the neck and repeat the exercise leading with the elbow.  Return to the starting position.