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Thoracic Rotation

The essential mid-back rotation drill — improves thoracic spine mobility from a stable quadruped position, critical for rotational athletes and desk workers

⚡ Quick Reference​

AspectDetails
PatternMobility, Thoracic Rotation
Primary MusclesThoracic Spine, Obliques
Secondary MusclesLats, Serratus Anterior, Rotator Cuff
EquipmentBodyweight only
Difficulty⭐ Beginner
Priority🔴 Essential

Movement Summary​

🎯 Setup​

Starting Position​

  1. Quadruped position: Hands and knees on ground
  2. Base hand: Left hand under shoulder (if rotating right)
  3. Rotating arm: Right hand behind head, elbow pointing out
  4. Hip position: Hips square to ground, knees under hips
  5. Spine: Start in neutral position

Equipment Setup​

EquipmentSettingNotes
SurfaceYoga mat or padded surfaceKnee comfort
Space4x4 feetStationary movement
SupportNone requiredOptional wall for balance
Setup Cue

"Hand behind your head like you're relaxing, elbow pointing out to the side — your hips stay square while your upper body rotates"

🔄 Execution​

The Movement​

What's happening: Establishing stable base for rotation

  1. Quadruped position, one hand under shoulder
  2. Opposite hand behind head, elbow out
  3. Hips square to ground
  4. Spine neutral
  5. Breathing: Normal, relaxed

Feel: Stable, ready to rotate

Key Cues​

Primary Cues
  • "Hips stay square — don't let them rotate" — isolates thoracic
  • "Lead with your elbow, eyes follow" — proper movement pattern
  • "Rotate from your mid-back, not your lower back" — true thoracic rotation
  • "Smooth and controlled, no momentum" — quality movement

Tempo Guide​

GoalTempoReps Per Side
Mobility2-2-0-010-12
Warm-up1-1-0-08-10
Mindful practice3-3-1-16-8

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Thoracic Spine RotatorsRotate mid-back█████████░ 85%
ObliquesAssist rotation, stabilize███████░░░ 75%

Secondary Muscles​

MuscleActionActivation
LatsAssist rotation, stretch██████░░░░ 60%
Serratus AnteriorScapular control during rotation██████░░░░ 55%
Rotator CuffShoulder stabilization█████░░░░░ 55%

Stabilizers​

MuscleRole
CorePrevents lumbar rotation, maintains hips square
Supporting shoulderStabilizes base arm
HipsResist rotation, stay square
Thoracic vs. Lumbar Rotation

The key to this exercise is rotating from the THORACIC spine (mid-back), not the lumbar spine (lower back). The thoracic spine is designed for rotation; the lumbar is not. Keeping hips square ensures thoracic-only rotation.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Hips rotatingPelvis rotates with torsoNot isolating thoracic spineFocus on keeping hips square, reduce ROM
Rotating from lower backLumbar spine twistingLumbar not designed for rotationHips square, rotate from mid-back only
Rushing the movementFast, momentum-basedNo mobility benefitSlow, controlled, 2s each direction
Supporting arm collapsesLoss of stabilityCan't perform movement properlyKeep supporting arm strong
Not looking where elbow pointsHead not followingMissing full rotationEyes follow elbow throughout
Most Common Error

Allowing the hips to rotate instead of isolating the thoracic spine — your hips MUST stay square to the ground. If they rotate, you're getting fake rotation from your hips and lower back, not your thoracic spine.

Self-Check Checklist​

  • Hips stay square to ground (no rotation)
  • Rotation comes from mid-back (thoracic)
  • Supporting arm stays strong and stable
  • Eyes follow elbow throughout movement
  • Movement is smooth and controlled (no momentum)

🔀 Variations​

By Position​

ComponentDescription
PositionHands and knees
ChallengeStandard difficulty, stable base
Best ForMost people, learning the movement

Emphasis Variations​

VariationChangeWhy
Open Book StretchSide-lying, arm reaches acrossDifferent position, passive stretch
Dynamic FlowContinuous rhythmic rotationWarm-up emphasis
Holds at End-RangePause 5s at maximum rotationDeeper stretch

Progression Options​

VariationChangeWhy
Loaded Thoracic RotationHold light weight in rotating handIncreases challenge
Segmental RotationVery slow, vertebra by vertebraDevelops fine motor control
Rotation + ExtensionAdd backward lean during rotationMore complete movement

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps Per SideRestTempo
Warm-up1-28-10MinimalFlowing (1-1-0-0)
Mobility2-310-1230sControlled (2-2-0-0)
Corrective3-48-1060sSlow (3-3-1-1)

Workout Placement​

Program TypePlacementRationale
Any workoutStart of warm-upMobilizes spine for training
Rotational sportsEssential prepGolf, baseball, tennis, etc.
Desk breaksAnytimeCounteracts sitting posture
Upper body dayBefore trainingThoracic mobility for pressing/pulling

Frequency​

Training LevelFrequencyVolume Per Session
BeginnerDaily8-10 reps per side
IntermediateDaily10-12 reps per side
AdvancedDaily or 2x/day12-15 reps per side

Daily Practice Protocol​

Programming Note

Thoracic rotation is critical for rotational athletes (golf, tennis, baseball) and desk workers. Daily practice yields best results.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Seated Thoracic RotationWrist/knee issues, office setting
Standing Torso TwistCan't get on floor
Supine RotationMost gentle, lying down

Progressions (Harder)​

ExerciseWhen ReadyLink
Loaded Thoracic RotationCan perform 12+ reps smoothly
Open Book with ReachMore range, side-lying
Windmill VariationsAdvanced rotation patterns

Alternatives (Same Goal, Different Movement)​

AlternativeDifference
Thread the NeedlePassive stretch, different angle
Open Book StretchSide-lying, arm reach across

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back painPotential aggravation if rotating from lumbarReduce ROM, focus on hips staying square
Shoulder pain (supporting side)Stress on base armUse forearm instead of hand
Wrist painPressure on handUse fist or forearm
Severe thoracic stiffnessLimited ROMStart with smaller rotations
Stop Immediately If
  • Sharp pain in spine (any level)
  • Radiating pain down arms or legs
  • Dizziness from rotation
  • Severe discomfort beyond normal stretch

Safe Practice Guidelines​

GuidelineRationale
Hips stay squareIsolates thoracic, protects lumbar
Move slowlyControl prevents compensation
Both sides equallyBalance is key
Progress graduallyDon't force ROM

Normal vs. Concerning Sensations​

NormalConcerning
Stretch/tension in mid-backSharp pain anywhere in spine
Mild muscle work in obliquesRadiating pain
Feeling of rotation/openingSevere discomfort
Pleasant release sensationNumbness or tingling

🦴 Joints Involved​

JointActionROM RequiredMobility Demand
Thoracic SpineRotation30-40° each direction🔴 Primary
Shoulder (supporting)StabilizationMinimal movement🟡 Moderate
WristWeight bearingExtension🟢 Low

Thoracic Rotation Importance​

BenefitExplanation
Reduces neck strainLess compensatory cervical rotation
Improves shoulder functionThoracic mobility enables better shoulder movement
Reduces lower back stressLess compensatory lumbar rotation
Enhances sports performanceCritical for golf, tennis, baseball, throwing
Better breathingRib cage mobility improves respiration

Thoracic vs. Lumbar Spine​

Spine RegionDesigned ForRotation Capacity
ThoracicRotation, extension30-40° each side
LumbarFlexion, extension5-10° each side only

The thoracic spine is BUILT for rotation. The lumbar spine is NOT. This exercise trains the right area.

Joint Health Note

Thoracic rotation is one of the first movements we lose from sitting and aging. This drill maintains or restores this critical function, reducing compensatory stress on the neck and lower back.

❓ Common Questions​

How do I know if I'm rotating from my thoracic spine vs. my hips?

Watch your hips/pelvis — they should stay square to the ground throughout. If they rotate, you're cheating. Film yourself from behind to check. Your pelvis should look stationary while your upper body rotates.

I can barely rotate — is that normal?

Very normal, especially if you sit a lot. Thoracic rotation is one of the first things we lose. Start where you are, don't force it. Consistent daily practice will gradually improve your range over weeks.

Should I feel this in my lower back?

No! You should feel it in your MID-back (between shoulder blades) and possibly your obliques (side abs). If you feel strain in your lower back, you're rotating from the wrong place — focus on keeping hips square.

How is this different from Thread the Needle?

Similar target (thoracic rotation) but different approach. Thread the Needle is more passive stretch; Thoracic Rotation is active mobility. Thread the Needle also adds shoulder stretch. Both are excellent — use both!

My wrist hurts on my supporting hand — what can I do?

Try: (1) Using your fist instead of flat palm, (2) Going onto your forearm, (3) Doing the seated or standing version instead.

Can this help with my golf swing?

Absolutely! Thoracic rotation is CRITICAL for golf, baseball, tennis — any rotational sport. Better thoracic rotation means better rotation in your swing/throw, plus reduced injury risk.

📚 Sources​

Spinal Biomechanics:

  • Thoracic spine rotation research — Tier A
  • Lumbar vs. thoracic rotation capacity — Tier A

Movement & Technique:

  • Functional movement assessments — Tier B
  • Mobility training protocols — Tier C

Clinical Applications:

  • Physical therapy thoracic mobilization — Tier B
  • Corrective exercise for posture — Tier B
For Mo

When to recommend this exercise:

  • User has desk job or sits frequently
  • User plays rotational sports (golf, baseball, tennis)
  • User mentions mid-back stiffness
  • User is warming up for upper body training
  • User has limited thoracic rotation

Who should NOT do this exercise:

  • Acute thoracic spine injury → Wait for clearance
  • Severe back pain → Consult healthcare provider
  • Wrist/knee issues → Use modified version (seated/standing)

Key coaching cues to emphasize:

  1. "Hips stay square — they don't rotate at all"
  2. "Lead with your elbow, eyes follow it"
  3. "Rotate from your mid-back, not your lower back"
  4. "Smooth and controlled, no momentum"

Common issues to watch for in user feedback:

  • "I don't feel much rotation" → Likely hips rotating (cheating), or very stiff thoracic
  • "My lower back hurts" → Rotating from lumbar, not thoracic
  • "My wrist hurts" → Need fist, forearm, or different version
  • "One side way tighter" → Very common, continue equal practice

Programming guidance:

  • Pair with: Cat-Cow, Thread the Needle
  • Timing: Warm-up, desk breaks, or daily mobility practice
  • Typical frequency: Daily, especially for desk workers and rotational athletes
  • Volume: 8-12 reps per side

Progression signals:

  • Ready to progress when: Can rotate smoothly 30-40°
  • Add: Holds at end-range, loaded version, or segmental focus
  • Regress if: Pain, unable to isolate thoracic, or wrist/knee issues

Integration with other exercises:

  • Excellent before: Any upper body workout, rotational sports practice
  • Pair with: Other thoracic mobility drills
  • Complements: Rotational sports by maintaining thoracic function

Special notes for specific users:

  • Golfers: This is essential for maintaining rotation in your swing
  • Desk workers: Do this hourly to counteract sitting
  • Overhead athletes: Combines well with shoulder mobility work

Last updated: December 2024