Quadruped Thoracic Rotation

Upper back, obliquesBodyweight

A thoracic spine mobility exercise that mobilizes your upper back and obliques without stressing your lower back.

How to do it

1Get on all fours with your hands under your shoulders and knees under your hips.

2Place one hand behind your head, pointing your elbow out to the side.

3Rotate your upper back to bring the working elbow down toward your supporting hand.

4Drive the elbow up toward the ceiling, opening up your chest.

5Complete all reps on one side before switching.

Common mistakes

Twisting through your lower back instead of rotating through your thoracic spine.

Shifting your hips side to side, losing isolation in your upper back.

Yanking the elbow up instead of rotating through your torso.

Breathing

Inhale as you rotate up and open your chest; exhale as you bring your elbow down.

Make it harder or easier

To make it easier, place your hand on your lower back or reduce your range of motion. To make it harder, sit your hips back onto your heels before starting.

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.