Videos
Instructions
- Begin on all fours with hands under shoulders and knees under hips.
- Place one hand behind your head, keeping your elbow wide.
- Rotate your upper torso, pointing your elbow toward the ceiling.
- Pause briefly at the top of the movement.
- Return slowly to the starting position.
- Repeat for the desired reps, then switch sides.
Technical Tips
- Keep hips stable and square to the ground throughout the movement.
- Focus the rotation through the thoracic spine, not the lower back.
- Move slowly and with control to maximize spinal mobility.
Breathing Tips
- Inhale in the starting position.
- Exhale as you rotate upward.
- Inhale as you return to center.
Medical restrictions
- Severe shoulder injuries
- Thoracic spine instability
- Recent spinal surgery
- Acute lower back pain
The Quadruped Thoracic Spine Rotation is a mobility-focused exercise that enhances upper-back flexibility and spinal health. Performed from a hands-and-knees position, this movement targets the thoracic spine through controlled rotation, promoting better posture, shoulder function, and mid-back mobility. This drill is particularly effective for individuals who experience stiffness in the upper back due to prolonged sitting or poor posture. By isolating rotation through the thoracic region, the exercise supports the separation of upper and lower body movements—crucial for both athletic performance and everyday functional movement. Whether you're an athlete, office worker, or fitness enthusiast, incorporating thoracic spine rotations into your routine can reduce injury risk and improve overall movement efficiency. No equipment is required, making it accessible and easy to include in warm-ups, cooldowns, or mobility circuits. Regular practice contributes to a healthier spine, improved shoulder mechanics, and enhanced rotational capacity across various sports and activities.
What muscles does the quadruped thoracic spine rotation work?
The quadruped thoracic spine rotation primarily targets the upper back, especially the thoracic spine, while also engaging the rhomboids, obliques, lower back, and shoulders for stability and support.
Is the quadruped thoracic spine rotation good for posture?
Yes, this rotation exercise is excellent for improving posture by increasing thoracic spine mobility and reducing compensatory stress on the lower back and shoulders.
Can I do thoracic spine rotations daily?
Absolutely, thoracic spine rotations are gentle and can be safely performed daily to improve flexibility, posture, and spinal health over time.
Do I need equipment for the quadruped thoracic spine rotation?
No equipment is required for this exercise, making it ideal for home workouts, travel routines, or mobility-focused sessions anywhere.
Who should avoid doing quadruped thoracic spine rotations?
Individuals with recent spinal surgery, severe shoulder injuries, or acute back pain should consult a healthcare professional before attempting this mobility exercise.