Thoracic Spine Rotation

A stiff upper back limits your overhead pressing, your rows and your posture. This rotation drill restores mobility to the thoracic spine, the part of your back meant to rotate, so your shoulders and lower back do not have to.

How to Perform

1. Start on all fours, then sit your hips back toward your heels to lock the lower back.
2. Place one hand behind your head, elbow out to the side.
3. Rotate that elbow down toward the opposite wrist, then up toward the ceiling, following it with your eyes.
4. Move through a full, comfortable range, feeling the rotation in your upper back.
5. Complete your reps, then switch sides.

Tips

• Keep your hips still so the movement comes from the upper back, not the lower back.
• Exhale as you rotate up and open.
• Do 8 to 10 controlled reps per side.