MobilityBeginner

Thoracic Rotation

A rotational mobility drill targeting the mid-back (thoracic spine). Improves rotational range of motion critical for throwing, swinging, and overhead sports.

How to do it

  1. 1Lie on your side, knees stacked and bent to 90 degrees
  2. 2Extend your top arm and slowly rotate it open toward the opposite side
  3. 3Follow your hand with your eyes, letting the chest open up
  4. 4Hold at end range for a breath, then return; repeat 8-10 times per side

Common mistakes

  • Letting the knees separate (keep bottom knee pinned)
  • Forcing the rotation — it should be a controlled stretch
  • Moving from the lower back instead of the thoracic spine

Muscles worked

upper backcoreobliqueschest

Variations

Easier

Seated thoracic rotation with hands behind head

Harder

Half-kneeling thoracic rotation with band resistance

Used in

General Fitness⛳ Golf⚾ Baseball🥎 Softball🎾 Tennis🏊 Swimming

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