Strength
Quadruped thoracic rotation left
Improve your mid-back mobility and spinal health with a controlled, equipment-free movement.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.