Half-Kneeling Thoracic Rotation

Upper Back, ObliquesBodyweight

A mobility exercise to open up the thoracic spine and engage the obliques, performed from a half-kneeling stance, alternating sides.

How to do it

1Set up in a half-kneeling position with both knees bent at 90 degrees.

2Place one hand behind your head and rest the other hand on your hip or hold it in front of you.

3Smoothly rotate your torso toward your front leg.

4Keep your pelvis and hips completely still, rotating only through your upper body.

5Return to the starting position and repeat before switching sides.

Common mistakes

Letting your hips shift or twist with your torso, taking tension off the thoracic spine.

Leading the movement with your elbow instead of rotating through your chest.

Losing balance due to placing your feet in a narrow, tightrope stance.

Breathing

Inhale in the starting position and exhale as you rotate your chest to the side.

Make it harder or easier

To simplify, perform the movement next to a wall to keep your hips locked in place. To make it harder, extend your arms wide into a T-shape during the rotation.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.