Thoracic rotation on all fours
A controlled upper-back rotation on hands and knees that frees up a stiff mid-back from sitting.
BeginnerMatLow impactSuggested: 8 reps per side
How to do it
- Start on your hands and knees and place your left hand behind your head.
- Rotate your left elbow down toward your right wrist.
- Turn the other way and sweep your elbow up toward the ceiling, following it with your eyes.
- Return slowly and repeat, then switch sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Move from your upper back and keep your hips still.
- Breathe out as you open toward the ceiling.
Muscles worked
Upper backObliquesShoulders