Thoracic spine
Quadruped Thoracic Rotation
Turn the mid-back on hands and knees without using the low back as a hinge.
6 per side
Floor
Why we use it
Turning on hands and knees teaches the ribcage to rotate while the hips stay still.
Start here
Hands and knees. One hand behind the head. Take the elbow toward the opposite hand, then open it to the ceiling.
How to
- 1Start on hands and knees. Place one hand behind your head.
- 2Take that elbow toward the opposite hand, then open it to the ceiling.
- 3Push the grounded hand into the floor. Do not let the hips sway.
Feel for
The ribs turning. The pelvis still. A stretch along the opening side of the ribcage.
Breathing
Breathe out as you open to the ceiling. Breathe in as you come back in.
Do this
- — Push the grounded hand into the floor to set the shoulder blade.
- — Keep the hips quiet. Pretend a bowl of water sits on the low back.
- — Breathe out as you open.
Common mistakes
- — Sitting back toward the heels to fake the turn.
- — Collapsing the planted shoulder.
Regression · Progression
Easier: Elbow on a bench, smaller arc.
Harder: Hold the open position for 3 breaths.