Full exercise libraryBeginner
Thoracic Rotation
Restores thoracic rotation. Limited T-spine rotation often gets compensated by the lower back and shoulders.
BackNo equipment
How to perform
- 1.Side-supported position: knee and hand on the floor
- 2.Top hand behind the head, rotate elbow toward the ceiling and back
- 3.Pelvis and bottom leg stay on the floor
- 4.8-10 reps per side
Common mistakes
- Rotating from the lower back instead of the thoracic spine
- Jerky movement without control
Tips
- Go slow — range improves over 2-3 weeks of regular practice
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