Lying Thoracic Rotation Stretch
The Lying Thoracic Rotation Stretch mainly works the lower back, with help from the core and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Thoracic Rotation Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Obliques; Chest (pectoralis major, sternal head)
How to do the Lying Thoracic Rotation Stretch
Starting Position
Lie on your side on the floor with your legs stacked and hips bent at a 90-degree angle. Extend your bottom arm straight out in front of you on the floor, and place your top hand on your hip or ribcage.
Movement
While keeping your knees stacked and firmly pressed toward the floor with your bottom hand, inhale while slowly rotating your top shoulder and upper body backward.
Aim to touch your top shoulder blade to the floor if your mobility allows.
Keep your hips stable and do not allow your knees to lift off the floor.
Exhale while returning to the starting position in a controlled motion.
Repeat for the target number of repetitions, then switch to the other side.
Lying Thoracic Rotation Stretch FAQs
What muscles does the Lying Thoracic Rotation Stretch work?
The Lying Thoracic Rotation Stretch mainly works the lower back, with help from the core and chest. The main muscles are the erector spinae.
What equipment do you need for the Lying Thoracic Rotation Stretch?
None. The Lying Thoracic Rotation Stretch is a bodyweight exercise, so you can do it anywhere.
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