Thoracic Rotations
Rotating and extending the upper back — opens up the thoracic spine for better posture and overhead movement.
Also called: thoracic extensions, t-spine rotations, thoracic mobility, open book, t-spine mobility, thoracic spine & shoulders flow, thoracic spine & shoulders
Setup
Get on all fours, or sit cross-legged with one hand behind your head.
How to do Thoracic Rotations
- 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.
- For extensions: gently arch your upper back, lifting your chest, then return to neutral.
- Move slowly through each rep, following your breath.
- 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.
Thoracic Rotations muscles worked
Thoracic Rotations work the upper back and spine.
Pairs well with
Thread the Needle
Sliding one arm under the body from all fours into a gentle twist - opens the upper back and shoulders after long runs or desk days.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Band Pull Apart
Pulling a resistance band apart at chest height — builds rear shoulder and upper back strength while reinforcing good posture.
Bent-Over Row
Pulling weight to the torso from a hip hinge — upper-back and lat strength that balances all the pressing and hunching in daily life.
Illustrations: Exercise data by RepDB (repdb.co)