What if my elbow won't point very high?

Mobility takes time to develop, so only rotate as far as your mid-back allows without shifting your hips. Consistency is more important than forced range of motion.

Should I feel this in my lower back?

No, the movement is designed to target the thoracic spine, which is the middle and upper back. If you feel it in your lower back, your hips are likely moving too much.

How many repetitions are recommended?

Performing 8 to 12 controlled repetitions per side is generally effective for improving mobility during a warmup or recovery session.

Quadruped Thoracic Rotation Left Guide

Master the quadruped thoracic rotation to improve upper back mobility, reduce stiffness, and enhance spinal health with no equipment.

How to Perform

Start on the floor in a quadruped position with your hands directly under your shoulders and knees under your hips.
Place your left hand behind your head, keeping your elbow pointed out to the side.
Exhale and rotate your left elbow toward your right wrist or elbow, keeping your hips stable and square to the floor.
Inhale as you reverse the direction, rotating your left elbow and shoulder upward toward the ceiling.
Follow the movement with your eyes to ensure your neck remains aligned with your thoracic spine.
Pause for a moment at the peak of the rotation before slowly returning to the starting position.

Common Mistakes

Shifting weight into the hips to gain more range of motion
Letting the planted arm bend or collapse toward the floor
Using momentum to swing the elbow upward instead of using muscle control
Pushing the hand against the head and straining the neck

Muscles Worked

Primary movers

Upper Back

Stabilizers

Obliques
Shoulders
Rhomboids

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Upper Back · Strength