Thoracic rotation: how to do it, muscles worked and variations
Rotation mobility of the thoracic spine.
- Main muscles
- Obliques, Gluteus maximus, Erector spinae
- Secondary muscles
- Deltoid, Pectoralis major, Rhomboids
- Equipment
- Bodyweight
- Variations
- 2
All 2 variations
Thoracic bridge reach
Movement from a hands-and-feet support that rotates the chest toward the ceiling while the hips rise, for thoracic and hip mobility.
Form. From all fours with your knees off the floor, turn over one hand and your feet bringing your hips up and the free arm overhead; return with control and alternate.
Common mistake. Doing it with unwarmed wrists, letting the hips drop, or turning abruptly.
Quadruped thoracic rotation
Thoracic spine rotation on all fours with one hand behind the head, which improves thoracic mobility.
Form. On all fours, place one hand behind your head, bring the elbow toward the supporting arm and then open it toward the ceiling following it with your gaze without moving the hips; switch sides.
Common mistake. Rotating from the lower back, letting the hips shift, or pulling on the neck with the hand.
Other exercises for the same muscles
