Mobility
Thoracic Rotation on All Fours
Mobilises the thoracic spine and can help release tension in the upper back. Improves the rotational capacity of the torso.
- Thoracic spine
- Mobilisation
- Rotation
- Back
Instructions
How to do it
Place one hand behind your head and rotate your elbow towards the ceiling in a controlled manner. Keep your pelvis as still as possible.
Dosage
2–3 x 8 per side
Important
Initiate the rotation from your thoracic spine.
Common mistakes
- Rotating the pelvis
- Movement originating from the arm instead of the back
- Fast, uncontrolled movement
- Collapsing into the supporting shoulder
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.