Thoracic rotation
Also called Thoracic rotations, T-spine rotation, Quadruped thoracic rotation
The thoracic rotation is a mobility exercise for your upper back. From all fours, you put one hand behind your head and rotate that elbow down and then up toward the ceiling. It works your upper back and obliques, with a little help from your chest and shoulders. It frees up your upper back for pull-ups, handstands and overhead work. Keep your hips still so the movement comes from your chest, and let your eyes follow your elbow. Match your reps on the left and right side.
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How to do it
- Kneel on all fours and place one hand behind your head.
- Rotate that elbow down toward your other arm.
- Rotate it up toward the ceiling, opening your chest.
- Keep your hips square to the floor and follow your elbow with your eyes.
Then repeat on the other side.
Form tips
- On all fours with one hand behind your head.
- Rotate that elbow down, then up toward the ceiling.
- Keep your hips still and let your eyes follow the elbow.
Common mistake
- Rotating from your lower back and hips instead of your chest.