Vidéos
Instructions
- Position yourself on all fours with your knees under your hips and your right hand flat on the floor.
- Place your left hand behind your head, keeping the left elbow flared out.
- Rotate your upper body to bring your left elbow upward toward the ceiling while keeping your hips stable.
- Then, rotate downward to bring your left elbow in and down, aiming toward your right arm without collapsing the spine.
- Repeat this controlled rotation dynamically for the desired reps, then switch sides.
Technical Tips
- Keep your hips square and avoid rotating the pelvis.
- Follow your elbow with your gaze to improve range of motion.
- Maintain core engagement to prevent lumbar compensation.
- Focus on slow, controlled movement to maximize thoracic rotation.
Breathing Tips
- Inhale as you open the elbow upward.
- Exhale as you rotate downward toward the floor.
Restrictions médicales
- Severe shoulder impingement
- Acute thoracic spine injury
- Recent spinal surgery
Description
The Quadruped Thoracic Rotation is a dynamic bodyweight exercise that targets thoracic spine mobility through controlled rotation of the upper body. Performed from a quadruped position, this movement improves rotational flexibility, enhances posture, and reduces tension in the upper back and shoulders. It is particularly useful for individuals with sedentary habits, poor posture, or those looking to enhance rotational capacity for sports or functional movements. Because it isolates thoracic movement while keeping the hips stable, it teaches proper trunk dissociation and spinal control. This makes it an ideal addition to warm-up routines, mobility sessions, or physical therapy protocols. The movement is simple, requires no equipment, and can be executed safely by beginners, making it accessible for all fitness levels.
How do I perform a quadruped thoracic rotation correctly?
Start on all fours, place one hand behind your head, then rotate your torso upward and downward while keeping your hips stable to isolate thoracic movement.
What is the benefit of quadruped thoracic rotation?
It improves thoracic spine mobility, corrects posture, reduces upper back stiffness, and prepares the body for rotational movements.
Should I do this exercise on both sides?
Yes, the exercise is performed unilaterally and should be repeated on both sides to ensure balanced mobility.