Thoracic Rotation

The Thoracic Rotation is a bodyweight mobility drill that opens up the middle of your upper back. It trains rotation through the thoracic spine so you can turn your torso more freely.

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Slide one hand behind your head or reach it across your chest. Keep your lower back quiet and your hips stacked over your knees.

Reach the elbow of the raised arm toward the opposite wrist to wind up the upper back. Then slowly rotate that elbow up toward the ceiling, letting your eyes follow the elbow. Keep the hips steady and the lower back from arching. Lower back down with control and repeat on the same side before switching.

Breathe out as you rotate open. Breathe in as you return to the start. To make it easier, place the back of your lower hand on your upper back instead of behind your head. To make it harder, sit your hips back toward your heels and rotate from there.

Fault: Twisting from the lower back instead of the upper back. Fix: Keep your hips and lower ribs pointed at the floor; only let the chest and shoulder turn.

Fault: Letting the head drop or the eyes look down. Fix: Follow the moving elbow with your eyes and keep the neck long.

Fault: Rushing through the movement and bouncing at the end. Fix: Move slowly, pause briefly at the top, and lower under control.

Fault: Sagging the supporting shoulder forward. Fix: Push the floor away with the supporting arm so the shoulder stays strong and stacked over the hand.