Thoracic Spine Rotation
From quadruped or side-lying, rotate one arm open toward the ceiling to mobilize the mid-back, then return.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Obliques
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the upper back, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Thoracic Spine Rotation work?
- The Thoracic Spine Rotation mainly works the upper back and obliques.
- What equipment do you need for the Thoracic Spine Rotation?
- None: it is a bodyweight exercise.
- How many sets and reps of the Thoracic Spine Rotation?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Thoracic Spine Rotation?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Thoracic Spine Rotation to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.