Strength
Quadruped thoracic rotation right
Improve mid-back mobility and shoulder health with this controlled, foundational rotation movement.
How to perform.
Follow the sequence — setup is half the lift.
Begin on all fours with your hands directly under your shoulders and your knees under your hips.
Place your right hand behind your head with the elbow flared out to the side.
Breathe out as you rotate your right elbow down and across your body toward your left wrist.
Reverse the motion by rotating your right elbow up toward the ceiling as far as your mobility allows without shifting your hips.
Follow the movement of your elbow with your eyes to ensure your neck remains aligned with your spine.
Pause for one second at the top 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 opposite hip to create a false sense of range.
- Using momentum or jerking the elbow rather than controlled muscle engagement.
- Aggressively pulling on the head or neck with the hand.
- Allowing the supporting arm to bend or collapse during the rotation.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.