Videos
Instructions
- Sit on the floor in a 90/90 shinbox position with one leg in front and the other to the side.
- Place one hand on the floor behind or beside you for support.
- Reach the free arm across your body and begin a sweeping arc overhead and behind.
- Follow the hand with your eyes to encourage spinal rotation.
- Return slowly to the starting position and repeat.
Technical Tips
- Keep hips grounded and stable throughout the movement.
- Focus on thoracic rotation rather than shoulder movement.
- Maintain a neutral spine and avoid arching the lower back.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale slowly as you rotate and reach overhead.
- Inhale again as you return to the start.
Medizinische Einschränkungen
- Acute shoulder impingement
- Recent spinal surgery
- Severe thoracic disc herniation
Beschreibung
The Shinbox Thoracic Rotation is a mobility exercise designed to enhance thoracic spine flexibility and improve postural control. Performed in a seated 90/90 position, this drill encourages controlled spinal rotation by sweeping one arm across and overhead, helping to unlock stiffness in the upper back while maintaining hip stability. It is particularly beneficial for individuals with limited thoracic mobility due to prolonged sitting, postural imbalance, or inadequate upper body movement patterns. By isolating rotation in the thoracic region while keeping the pelvis grounded, it reinforces functional dissociation between the upper and lower body—a key component of athletic performance and injury prevention. This movement is accessible for most fitness levels and serves as an effective preparatory or restorative exercise for upper body sessions, yoga flows, or recovery routines. It requires no equipment and can be easily incorporated into mobility-focused warm-ups, cool-downs, or daily posture resets.
What muscles does the Shinbox Thoracic Rotation work?
The Shinbox Thoracic Rotation primarily targets the thoracic spine and upper back, while also engaging the obliques, shoulders, and rhomboids for rotational control.
Can I do Shinbox Thoracic Rotations if I have lower back pain?
Yes, as long as the movement is pain-free and the rotation is isolated to the upper back. Avoid compensating with the lower back, and keep the hips stable.
How often should I do Shinbox Thoracic Rotations?
You can perform this exercise daily or as part of your warm-up and cool-down routines to maintain or improve thoracic mobility.
Is the Shinbox Thoracic Rotation good for posture?
Yes, this exercise helps counteract the effects of poor posture by mobilizing the thoracic spine and reinforcing upright, rotational movement.
Do I need equipment for Shinbox Thoracic Rotation?
No equipment is needed—just a floor or mat for comfort while seated.