Thoracic Rotation

beginner · mobility

Setup

Lie on your side on a mat with the knees bent to about a right angle and stacked, and both arms stretched out in front at shoulder height. Put a thin pillow under your head so the neck is comfortable.

Execution

Keep the knees stacked and pinned to the mat, which is the lock that makes the movement come from the upper back.
Exhale and sweep the top arm open like turning a page, letting the eyes follow the hand.
Only open as far as the knees stay together, and stop the moment they start to separate.
Hold for 2-3 breaths at the open position and let each exhale open the chest a little more.
Inhale and bring the arm back onto the other hand, repeating 6-8 times before you switch sides.
Do the same count on each side; the stiffer side is usually the side you sit twisted toward.

Breathing

Exhale as the arm opens and inhale as it comes back. The long exhale is what opens the ribcage, not the pull of the arm.

Quick cues

Knees stay touching.
Ribs turn, hips stay put.
Open like turning a page.
Long exhale at the open end.
Knees separate, too far.

Common faults

Fault: The knees separating, so the movement drops into the lower back
Fix: Squeeze a cushion between the knees to keep them locked together for the whole set.
Fault: Hauling the arm back with force
Fix: Let the arm follow the exhale and stop where the chest opens on its own.
Fault: Craning the neck back instead of turning the upper back
Fix: Keep the head on the pillow and let only the eyes follow, with the neck moving at the same speed as the ribs.
Fault: Swinging the arm quickly back and forth
Fix: Hold 2-3 breaths at the end of each rep and cut the count until it is slow enough.

Equipment

bodyweight, mat

Muscle groups

back, core