Thoracic Rotation

A rotational mobility exercise that improves thoracic spine rotation and engages the muscles of the mid-back and core.

Instructions

1. Begin in a quadruped position (hands and knees on the ground).
2. Keep your hips stacked over your knees and your hands under your shoulders.
3. Thread your right arm under your body and across to the left side, rotating your thoracic spine.
4. Rotate your upper body to the right, reaching your right arm up toward the ceiling.
5. Extend your gaze toward your right hand.
6. Hold for 15-20 seconds and return to center.
7. Repeat on the opposite side.

Tips

• Move slowly and controlled throughout the rotation.
• Focus on rotating through the mid-back rather than twisting from the lower back.
• Breathe deeply and avoid forcing the stretch.
• Perform on both sides to develop balanced mobility.
• This exercise is excellent for improving spinal rotation and reducing stiffness.