Side Lying Thoracic Rotation

A dynamic stretching exercise performed from a side-lying position that mobilizes the thoracic spine and rotates the torso to improve spinal mobility and shoulder mobility.

Instructions

1. Lie on your right side on a yoga mat or padded floor with your body in alignment.
2. Stack your hips and shoulders directly on top of each other.
3. Bend both knees and position your legs at a 90-degree angle to your torso.
4. Stack both feet together and keep them on the floor throughout.
5. Extend your right arm straight out for stability and support.
6. Place your left hand behind your head or across your chest.
7. Rotate your torso and spine, opening your left shoulder and upper back toward the ceiling.
8. Rotate as far as comfortably possible while keeping your hips and legs stable.
9. Hold the stretched position for a few seconds, then return to the starting position.

Tips

• Perform slow, controlled rotations; this can be done dynamically or held statically.
• Keep your hips and legs stable throughout the movement; isolate the thoracic spine rotation.
• Breathe deeply and relax into the stretch; avoid forcing excessive rotation.
• Perform 5-10 repetitions on each side for dynamic stretching.
• Perform this mobility exercise before your workout as part of a warm-up routine.