Smart Workout Diary

Thoracic Rotation

Thoracic rotation is a bodyweight mobility exercise that gently rotates the upper back while keeping the hips relatively stable. It primarily improves mobility through the thoracic spine and supports comfortable overhead movement, posture, and rotational activities.

Demonstration

Thoracic Rotation — demonstration 1
Thoracic Rotation — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart, knees soft, and arms crossed over your chest.
  2. Brace lightly through the abdomen and keep your pelvis facing forward.
  3. Rotate your rib cage and upper back slowly to one side without forcing the range.
  4. Pause briefly, then return to center with control and rotate to the other side.
  5. Keep the movement smooth and pain-free; stop if you feel sharp pain, dizziness, or symptoms that worsen.
Muscle Group
Upper Back
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move from the upper back rather than twisting mainly through the lower back or hips.
  2. Exhale gently as you rotate and keep your shoulders relaxed away from your ears.
  3. Use a comfortable range of motion; a larger turn is not better if you lose pelvic control.
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