T Spine Rotation with Lift Off Exercise Steps:
Get into a half kneeling position.
Place a foam roller or yoga block between the wall and your hip.
Keep the Palm facing the wall, and Trace the semicircle on the wall, rotating, your thoracic spine. When You Reach and range, breathe out through your mouth and lift your hand off the wall a few inches.
Circle the same hand back to the starting position. Repeat for the other hand.
Continue doing this till you reach your rep target.