Reverse Bretzel Reaches

Progressions

1. 01

   Cat Rotation

   • Start in a quadruped position with your hands directly under your shoulders and knees under your hips.

   • Keep one hand firmly planted on the floor for support.

   • Rotate your torso upward, lifting the free arm toward the ceiling to create an open twist through the thoracic spine.

   • Focus on opening the chest toward the wall rather than just lifting the arm — the rotation should come from the mid-back.

   • Engage your core to keep your hips stable and square to the floor throughout the rotation.

   • Perform smooth, controlled rotations — reach upward, pause briefly at end range, then return to the starting position.

   • Exhale as you rotate open, inhale as you return to the quadruped position.

   • Complete all reps on one side before switching to the other arm.

2. 02

   Lunge Ipsi Rotation

   • Start in a plank position with your hands directly under your shoulders and your body in a straight line.

   • Step one foot forward, placing it beside the hand on the same side (ipsilateral).

   • Keep the grounded hand firmly on the floor for support.

   • Rotate your torso upward, lifting the arm on the same side as the front leg toward the ceiling.

   • Open your chest toward the sky, driving the rotation from the thoracic spine.

   • Engage your core and keep your hips as stable as possible during the rotation.

   • Pause briefly at the top of the rotation before returning to the lunge position with control.

   • Perform all reps on one side before switching the front leg and repeating on the other side.

3. 03

   Lunge Contra Rotation

   • Begin in a plank position with your hands under your shoulders and body in a straight line.

   • Step one foot forward, placing it beside the opposite hand (contralateral) — this creates a deeper hip opening.

   • Keep the grounded hand firmly on the floor for stability.

   • Rotate your torso upward, lifting the arm opposite to your front leg toward the ceiling.

   • The contralateral position adds a greater rotational challenge compared to the ipsilateral variation.

   • Open your chest toward the sky, focusing on the controlled rotation through the thoracic spine.

   • Engage your core to prevent the hips from sagging or rotating excessively.

   • Pause at end range, then return with control. Complete all reps before switching sides.

4. 04

   Squat Rotation

   • Lower into a deep squat position with your feet roughly shoulder-width apart and heels on the floor.

   • Place one hand on the floor between your feet for balance and support.

   • Rotate your torso to one side, reaching the free arm toward the ceiling.

   • Keep your hips stable and centered — the rotation should come from the thoracic spine, not the hips.

   • Focus on opening the chest toward the wall as you rotate, driving the movement from the mid-back.

   • Pause briefly at end range to build short-range strength in the rotated position.

   • Return to center with control, then rotate to the other side.

   • Keep your heels grounded and your weight centered throughout the movement.

5. 05

   Child Pose Rotation

   • Start in a child’s pose position with your hips sitting back on your heels and arms extended forward on the floor.

   • Keep one hand planted on the floor for support.

   • Rotate your torso to one side, threading the free arm underneath the supporting arm.

   • Continue the rotation until your shoulder touches or approaches the floor on the threading side.

   • Keep your hips anchored back on your heels — avoid lifting or shifting them during the rotation.

   • Focus on the rotation coming from the thoracic spine, not from the shoulders alone.

   • Pause briefly at end range, then reverse the rotation and reach the arm upward toward the ceiling to open the chest.

   • Perform all reps on one side before switching to the other arm.

6. 06

   Half Frog Rotation

   • Lie on your side with the bottom leg extended straight and the top leg in a half frog position (knee bent, foot near the opposite thigh).

   • Anchor the top knee to the floor with your lower hand to stabilize the hips.

   • Rotate your torso upward, reaching the free arm toward the ceiling and opening the chest.

   • Focus on driving the rotation from the thoracic spine — keep the hips and lower body completely stable.

   • Pause at end range and actively press into the rotation to build short-range rotational strength.

   • Engage your core throughout to control the movement and prevent lumbar compensation.

   • Exhale as you rotate open, inhale as you return to the starting position.

   • Complete all reps on one side before switching to the other.

7. 07

   Half Anti Frog Rotation

   • Begin in the half frog position lying on your side, with the top leg bent in a frog position and the bottom leg extended.

   • Rotate your torso in the opposite direction of the frog leg — this “anti” direction creates a greater rotational challenge.

   • Open your chest as you rotate upward, reaching the free arm toward the ceiling or behind you.

   • Focus on expanding the range through the thoracic spine while keeping the hips completely stable and anchored.

   • The anti-rotation direction requires more muscular control and builds strength in the end range.

   • Pause at end range for 1-2 seconds, actively engaging the rotational muscles.

   • Return to the starting position with control — avoid using momentum or flopping back down.

   • Complete all reps on one side before switching to the other.

Common mistakes

• Using Momentum Instead of Control
• Letting the Knee Lift
• Not Pausing at End Range
• Compensating with Lumbar Rotation