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Instructions
- Start in a half kneeling position with one knee on the yoga mat and the other foot flat in front.
- Place both hands together in front of your chest.
- Rotate your upper body towards the front leg side, opening the arm towards the ceiling.
- Follow your hand with your eyes and rotate as far as comfortable.
- Return slowly to the starting position and repeat for the desired time before switching sides.
Technical Tips
- Keep your core engaged to stabilize the pelvis.
- Avoid arching your lower back during the rotation.
- Focus on moving through the upper back (thoracic spine).
Breathing Tips
- Inhale deeply before starting the rotation.
- Exhale as you rotate your upper body.
- Inhale as you return to the starting position.
Medical restrictions
- Severe lower back pain
- Recent knee injury
- Thoracic spine injury
What is the purpose of Half Kneeling Thoracic Rotations?
Half Kneeling Thoracic Rotations are designed to increase thoracic spine mobility and improve upper body rotation, supporting better posture and functional movement.
Can I do Half Kneeling Thoracic Rotations every day?
Yes, you can perform Half Kneeling Thoracic Rotations daily as part of your mobility or warm-up routine to maintain and improve thoracic spine flexibility and movement quality.
Should I feel a stretch in my back when doing Half Kneeling Thoracic Rotations?
You should feel a gentle stretch in your upper back and mid-back region without pain, indicating effective thoracic spine rotation and mobility work.
The Half Kneeling Thoracic Rotations exercise is a fundamental mobility drill designed to improve thoracic spine rotation and upper body flexibility. Performed in a half kneeling position, this movement promotes better posture, enhances rotational capacity, and supports functional movement patterns crucial for athletic performance and daily life. It is widely used in warm-ups, mobility sessions, and rehabilitation programs to increase thoracic mobility, which often becomes limited due to prolonged sitting or poor posture. This exercise also indirectly aids shoulder stability and hip mobility through its controlled rotational pattern, making it an effective addition to comprehensive mobility routines. Practicing Half Kneeling Thoracic Rotations can help reduce stiffness in the upper back, improve overhead reach, and facilitate a more optimal movement strategy for lifts, swings, and rotational sports. Its simplicity and requirement of minimal equipment make it accessible for home training, yoga, and functional fitness, ensuring safe and progressive integration into any level of training program.