Rock-Back Quadruped Thoracic Rotation
mobilizethoraciceasyactive
2 × 10 reps per side
How to do it
- Assume a quadruped position and rock the hips back only as far as comfortable to reduce lower-back movement.
- Place one hand behind your head.
- 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.
- 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.
Muscles worked
Stretches: thoracic rotators
Part of a program
Part of Upper Body Posture Reset
This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · start with Week 1, no assessment needed