Quadruped Thoracic Rotation
How to do it
Starting position
- Get on all fours on a mat.
- Sit your hips back toward your heels.
- Keep one hand on the floor under your shoulder and place the other hand behind your head.
Movement
- Slowly lower the elbow of the hand behind your head toward your supporting arm.
- Rotate your chest upward so your elbow points to the ceiling.
- When the time is up, switch hands and do the other side.
Breathing
Breathe out as you rotate your chest up, and breathe in as you come back down.
Trainer tips
- Place one hand behind your head and rotate your elbow toward the ceiling
- Follow your elbow with your gaze
Cautions
- Let the rotation come from your upper back, not your lower back.
- Don't twist to the point of pain; stop within a comfortable range.
- Twisting from the lower back instead of rotating from the chest
Exercise info
| Primary muscles |  Upper back |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
34 similar exercises
Representative exercise: Quadruped Thoracic Rotation
- Side Lying Windmill
- Bodyweight Lying Reach Over
- Kneeling Back Rotation
- Standing Forward Bent Twist
- Kneeling Upper Back Rotation
- Wide Stance Thoracic Rotation
- Seated Alternate Arms Archer Back Rotation
- Kneeling Upper Back Rotation (Shoulder Touch)
- Standing Forward Bent Alternating Twist
- T-Spine Opener
- Open Book Stretch
- Seated Back Twist
- Majorette Twist
- Thread the Needle Pose
- Prone Thoracic Rotation
- Parsva Balasana
- Spine (Lumbar) - Rotation
- Side Lying Thoracic Open Book
- Standing Abs Rotation Stretch
- Supine Spinal Twist Pose
- Ardha Matsyendrasana Yoga Pose
- Standing Back Rotation Stretch
- Standing Reach-Up Back Rotation Stretch
- Bent Over Twist
- Lying Reverse Twist
- Side Lying Wide Opener
- Kneeling Reach and Thread
- Kneeling Thread the Needle
- Kneeling Leg Out Twist Reach
- Kneeling Back Rotation Stretch
- Kneeling Torso Rotation Thread Through
- Foam Roller Kneeling Upper Back Rotation
- Seated Alternate Back Rotation on a Chair
- Seated Alternate Thoracic Rotation on a Chair
Related exercises
Spine Imbalance and Forward Head Posture HoldHarderLying Back OpenerHarderStanding Scapula RotationSimilar exerciseOverhead Lat StretchSimilar exerciseLying Side StretchSimilar exerciseFoam Roller Shoulder Blade Reach Lying on FloorSame muscle · different equipmentRoll Ball RhomboidSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
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