Thoracic Spine Rotation

A seated spinal rotation stretch that improves thoracic mobility and engages the muscles of the mid-back and obliques.

Instructions

1. Sit upright on the ground with your legs extended in front of you.
2. Bend one knee and cross that foot over your opposite leg.
3. Wrap your opposite arm around the bent knee and gently pull it toward your chest.
4. Place your other hand on the ground behind you for balance.
5. Rotate your torso toward the bent knee, feeling the stretch through your mid-back.
6. Hold for 15-20 seconds while breathing deeply.
7. Return to center and repeat on the opposite side.

Tips

• Keep your spine tall throughout the rotation.
• Rotate from the mid-back rather than forcing movement from the lower back.
• Avoid pulling excessively with your arm; use it for guidance rather than force.
• Perform on both sides to develop balanced mobility.
• This stretch is excellent for improving rotational range of motion.