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Instructions
- Lie on your side with knees bent at 90 degrees and arms extended straight in front of you.
- Keep your knees stacked and hips stable throughout the movement.
- Slowly rotate your top arm and torso backwards, opening up your chest towards the ceiling.
- Pause briefly at maximum rotation without forcing the range.
- Return to the starting position in a controlled manner and repeat.
Technical Tips
- Keep your lower body stable to isolate thoracic rotation.
- Do not force your arm to the ground; rotate only to a comfortable range.
- Maintain a neutral neck position aligned with your spine.
Breathing Tips
- Inhale as you prepare and extend your arm.
- Exhale as you rotate your torso backwards.
- Breathe normally while holding the stretch.
Medizinische Einschränkungen
- Recent thoracic spine injuries
- Severe shoulder impingement
- Acute lower back pain
How often should I do Side-Lying Thoracic Spine Rotations to improve mobility?
You can perform Side-Lying Thoracic Spine Rotations daily or at least 3-4 times per week to maintain and improve thoracic mobility effectively.
Do Side-Lying Thoracic Spine Rotations help with shoulder pain?
Yes, Side-Lying Thoracic Spine Rotations can help reduce shoulder pain by improving thoracic mobility, which enhances shoulder mechanics and reduces strain during arm movements.
Should I feel a stretch in my lower back during Side-Lying Thoracic Spine Rotations?
No, you should primarily feel the stretch in your upper back and chest. If you feel it in your lower back, ensure your knees stay together and hips remain stable to isolate the thoracic spine.
The Side-Lying Thoracic Spine Rotation is a foundational mobility exercise designed to improve upper back flexibility and rotational movement. Performed lying on your side with knees bent, this movement helps enhance thoracic spine mobility while promoting better posture and shoulder health. It is particularly beneficial for individuals with sedentary lifestyles or those experiencing upper back stiffness due to prolonged sitting. Incorporating this exercise into your routine can assist in improving rotational capacity for sports such as golf, tennis, and swimming, while also supporting daily functional activities involving torso twists. This stretch requires no equipment, making it accessible and practical for home or gym-based programs. By isolating the thoracic spine, it reduces compensation from the lumbar spine, promoting safer and more effective mobility gains. Performing this exercise regularly can aid in relieving tension in the upper back and maintaining healthy spinal mechanics essential for overhead lifts and daily arm movements.