PVC across your back, rotate side to side to open the spine.
Turn through your upper back and keep your hips quiet, do not let your feet shift.
With the pipe locked across your upper back and your feet planted wide, each rotation has to come from your trunk, making this a controlled thoracic rotation drill with your core steering and braking the turn. The pipe gives instant feedback, if it tilts or swings, you cheated. It earns its place in warm-ups before rotational sport work, and before squats or presses where a stiff upper back wrecks positions.
Squeeze your glutes and imagine your feet screwed into the floor before you rotate. If the hips still swing, shrink the rotation until only your torso moves, range you cannot control is fake range.
At the start of sessions, especially before overhead work, squats or anything rotational. They cost nothing and buy you a freer upper back for the real lifts.
Around 8 to 10 slow rotations per side with a brief hold at each end. Speed turns it into momentum swinging, which defeats the point.
