Kneeling Thoracic Rotation
Thoracic spine mobility: rotate your upper back from a kneeling position with one hand behind your head.
How to do it
- Get on all fours with hands under shoulders and knees under hips.
- Place your right hand behind your head and point the elbow out to the side.
- Sit your hips slightly back toward your heels so the lower back does not arch.
- Exhale and rotate your upper back up, following the elbow with your eyes.
- Smoothly bring the elbow back toward the supporting arm.
- Do about 8 reps, then switch sides.
Key technique cue
Hand behind head, rotate the upper back open, following with the eyes.
Common mistakes
- ✕ Rotating from the lower back instead of the upper back
- ✕ Jerky, rushed movement
- ✕ Hips drifting sideways with the turn
- ✕ Holding the breath
Benefits
- ✓ Thoracic spine mobility
- ✓ Better trunk rotation
- ✓ Less stiffness in the upper back
Progression: from easier to harder
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Step 1 You are here - Kneeling Thoracic Rotation
- Open Book Rotation
About the exercise
A gentle drill for mobility in the thoracic spine. It helps open the chest and improve trunk rotation, which carries over to swimming, pressing and everyday movement. It suits warm-ups and relieves stiffness after long periods of sitting.
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