Exercise
Thoracic Rotation
The thoracic rotation stretches the chest and upper back while improving spinal mobility. Keep your hips stable and rotate from the thoracic spine only, allowing your upper body to twist gently as you follow your hand with your eyes.
Also called: T-Spine Rotation, Thoracic Spine Rotation · Equipment: stretching
How to do it
Step by step
- Start on your hands and knees in a tabletop position.
- Place your right hand behind your head with your elbow pointing out.
- Rotate your right elbow toward your left arm while keeping your hips level.
- Then rotate your right elbow toward the ceiling, opening up your chest and following with your eyes.
- Perform 8-10 rotations, then switch sides.
Muscles worked
What it trains
Mainly Obliques, Upper Back.
Programming
What the research says
Alternatives · VALDA FLEX
Swap it mid-workout
- Scorpion Stretch
- Thread the Needle
- Seated Spinal Twist
- Supine Twist
- Thoracic Extension on Foam Roller
- Side Plank
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the thoracic rotation in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.