---
title: 6 Chest Part III
description: 
published: true
date: 2026-04-28T08:02:00.567Z
tags: Blues
editor: markdown
dateCreated: 2026-04-28T08:02:00.567Z
---

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## FOCUS 
- This lesson focuses on creating rotations in the chest while seated, with the goal of feeling the push in the hip bones and expanding the torso through controlled movements.
## TIP & TRICKS:
- Draw circles with your spine and rib cage, imagining someone drawing with a pencil underneath your rib cage.
- Lift your chest up slightly when coming to the front during the rotations.
- Keep your abs engaged throughout the exercise, as if doing crunches.
- Push on your sitting bones to maintain stability and support the movement.
- Start with bigger circles to expand the ribcage, then transition to smaller circles for more control.
- Coordinate your breathing by inhaling to expand and exhaling to come back in.

##REMEMBER
- Maintain constant abdominal engagement to support chest rotations and prevent strain.
- Focus on the feeling of pushing in the hip bones to enhance body awareness and movement precision.
- Use the imagery of drawing circles to guide the rotational motion of the chest and spine.
- Adjust the size of circles to vary the intensity and focus of the exercise.
- Incorporate breathing patterns to synchronize with the expansion and contraction of the torso.
- Practice seated stability by engaging sitting bones for a solid foundation during rotations.
