Side Plank Thoracic Reach-Through

Obliques, Upper Back, DeltsBodyweight

Combining a side plank with a rotational reach-under works the obliques and shoulders while enhancing thoracic spine mobility.

How to do it

1Lie on your side and prop yourself up on your forearm, placing your elbow directly under your shoulder.

2Lift your hips into a straight line and extend your top arm straight up toward the ceiling.

3Slowly rotate your torso inward, threading your top arm under your torso.

4Rotate your chest following your arm while keeping your hips steady.

5Return to the starting side plank, opening your chest and reaching back up.

Common mistakes

Letting your hips sag, which disengages your core and stresses the lower back.

Rotating your hips along with your shoulders instead of isolating movement in the thoracic spine.

Placing your support elbow too far forward or out, putting unsafe stress on the shoulder joint.

Breathing

Inhale as you open up and reach high; exhale as you smoothly rotate and thread your arm under.

Make it harder or easier

To make it easier, drop your bottom knee to the floor for extra support.

To make it harder, hold a light dumbbell in your top hand or float your top leg.

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.