mobility · none
Thoracic Spine Rotation
Undo the hunched-forward posture screens create.
2 × 8 per side 5 minrest 0s
Equipment
none
Rest
0s between sets
Primary muscles
thoracic spine
Also works
shoulders
How to do it
- Kneel on all fours. Place your right hand behind your head.
- Rotate your right elbow down under your left arm.
- Then rotate the elbow up toward the ceiling, opening the chest.
- Complete reps and switch sides.
Form cues
- ✓Movement comes from the mid-back, not the low back
- ✓Eyes follow the moving elbow
- ✓Hips stay square
Common mistakes
- ✗Rotating from the lumbar spine
- ✗Losing the plank shape
Progressions
- Quadruped rotation → side-lying rotation → half-kneeling rotation