This exercise adds a spine rotation to the external rotator stretch.
To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted on the floor. Inhale into the back of your ribcage as you cross one ankle over the opposite knee and then hug both knees towards your chest. Exhale as you drop your legs to the side toward your bottom leg. Inhale as you take your gaze away from your knees, and take ten breaths as you feel the spiral in your spine. Breath into your ribcage for ten full breaths, and then on an exhale bring your knees back to the center and reverse sides.
Things to think about
This exercise creates a spiral in the spine. To get the most out of this spiral do your best to keep your ribcage on the ground while your legs move away from the ribs.
This exercise is a great way to relieve the tension that can happen at the back of the ribcage. Use the breath to expand the back of the ribs, and as always make sure that with each exhale you are getting all of the air out of your body!