Thoracic Rotation
- Beginner
- Mobility
Thoracic rotation is performed on all fours with one hand behind your head, threading the elbow down toward the opposite wrist before rotating it open toward the ceiling. The rotation mobilizes the upper back and obliques on the working side. Beginners use it as a warmup, cooldown or recovery drill, done for slow, controlled reps.
- Muscles
- Upper back, Obliques
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start on all fours and place one hand behind your head.
- Rotate that elbow down toward the opposite wrist.
- Then rotate open, pointing the elbow to the ceiling.
- Follow with your gaze; alternate sides with control.
Form cues
- Keep your hips level and facing the floor.
- Move from your ribs, not just your arm.
- Pause briefly at the top of each rotation.
Common mistakes
- Hips twist along with the rotation. Keep your hips square to the floor.
- Supporting arm bends and loses stability. Keep your supporting arm straight and firm.
- Movement rushes without a controlled pause. Slow down and pause at each end range.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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