Thoracic Rotations

Rotating and extending the upper back — opens up the thoracic spine for better posture and overhead movement.

Setup

Get on all fours, or sit cross-legged with one hand behind your head.

How to do it

1. For rotations: keeping your hips still, rotate your upper back to open one elbow toward the ceiling, then return and repeat on the other side.
2. For extensions: gently arch your upper back, lifting your chest, then return to neutral.
3. Move slowly through each rep, following your breath.
4. Repeat for the target number of reps or time.

Coach's notes

Keep the movement coming from the upper back, not the lower back or hips.

Pairs well with