Thoracic rotation
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Muscles worked
- High load
- Thoracic spine
- Low load
- Obliques
Not shown on the map: Thoracic spine
Primary muscles
Thoracic spine
Secondary muscles
How to do it
Kneel or lie on your side with the hips and knees stacked and the arms out in front. Rotate the top arm open across the body, following the hand with the eyes, and let the chest turn from the mid-back. Return slowly. Keep the hips still — if the pelvis rolls with you, the rotation is coming from the lower back instead of the thoracic spine.
Form cues
- Rotate from the mid-back
- Follow the hand with the eyes
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.