Seal Rock

Seal Rocks are a great upper thoracic warm-up and help articulate the thoracic spine and scapular movement.

Begin kneeling, sitting back on your heels, with your torso folded over your thighs and arms extended long in front of you.
Rock forward, straighten your legs, and press up through your arms to arch your spine. Keep your legs in contact with the floor.
Keep your glutes engaged to help protect your low back and help you arch through your middle and upper spine.
Straighten your elbows as much as possible and be sure to keep your hands directly under your shoulders.
Push down into the floor and open your chest at the top of the stretch to keep your shoulder blades down and back (depressed and retracted).
Look up. Press back to the start position and repeat for reps or time.