Kneeling Thoracic Spine Rotation
Improve your spinal mobility with Kneeling Thoracic Spine Rotation. A gentle exercise designed to increase flexibility & reduce stiffness.
The Kneeling Thoracic Spine Rotation mainly works the back and core, with help from the traps. No equipment needed: it uses just your bodyweight.
Kneeling Thoracic Spine Rotation Muscles Worked
Primary
Obliques; Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Deep Core (transverse abdominis); Abdominals (rectus abdominis); Mid Traps (trapezius, middle fibers)
Kneeling Thoracic Spine Rotation Variations and Alternatives
How to do the Kneeling Thoracic Spine Rotation
Begin in a tabletop position on your hands and knees. Ensure your wrists are under your shoulders and your knees are under your hips.
Place one hand behind your head with the elbow pointing out to the side.
Keeping your back straight and hips stable, rotate your upper body to bring your elbow down towards your opposite wrist. This movement targets the thoracic spine and should be slow and controlled.
Next, reverse the movement by rotating your elbow upwards and towards the ceiling, twisting through your upper back as much as your flexibility allows.
Hold the peak position for a few seconds to deepen the stretch.
Return to the starting position and repeat for the desired number of repetitions.
Switch hands and perform the exercise on the other side.
It's important to move within your own range of motion and not force the rotation. If you feel any discomfort or pain, reduce the range of motion or cease the exercise.
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Kneeling Thoracic Spine Rotation FAQs
What muscles does the Kneeling Thoracic Spine Rotation work?
The Kneeling Thoracic Spine Rotation mainly works the back and core, with help from the traps. The main muscles are the obliques, rhomboids and latissimus dorsi.
What equipment do you need for the Kneeling Thoracic Spine Rotation?
None. The Kneeling Thoracic Spine Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Thoracic Spine Rotation variations and alternatives?
Similar exercises include the Kneeling Back Rotation, Kneeling Back Rotation Stretch, Kneeling Backward Reach and Kneeling External Rotation.
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