Rock-Back Quadruped Thoracic Rotation

How to do it

1. Assume a quadruped position and rock the hips back only as far as comfortable to reduce lower-back movement.
2. Place one hand behind your head.
3. Rotate your torso toward that side, keeping the opposite side of your rib cage close to your thigh so the movement comes from the mid-back rather than the low back.
4. Hold a few seconds, return to the start, and repeat on the other side.

Form cues

• Keep the opposite side of the rib cage close to the thigh so rotation comes from the mid-back.
• Open through a comfortable range without forcing the elbow toward the ceiling.
• Keep the supporting shoulder stable and follow the elbow with the eyes only if the neck is comfortable.

Dosage

2 × 10 reps per side

Muscles worked

Stretches: thoracic rotators

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