How To Perform A Kneeling Thoracic Rotation Stretch

Thoracic rotation is very important for overall movement, and a limitation in ribcage rotation is a common reason for lower back pain. This stretch helps to open up the chest, back, and shoulders, and is a great warm up for all rotational sports like golf, hockey, and running.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): lats, chest, shoulders, lower back, neck

Equipment: none (pillow for knees - optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Kneeling, sitting on heels, both hands in front, inhale to twist and reach, repeat and alternate on the other side

Before starting:

You can use a pillow or a folded yoga mat under the knees for comfort, if necessary.

1. To start this stretch, kneel on your heels and place both hands on the floor in front of you. You may place a pillow under your knees or behind your thighs for comfort, if necessary.

2. Push your right hand into the floor, then lift your left arm up towards the ceiling.

3. Look up at that hand. Inhale as you hold this position, feeling the flexibility improve.

4. Exhale to return the the start. You may repeat this on the same side or alternate repetitions!