Mobility
Quadruped Thoracic Rotation
Quadruped Thoracic Rotation is an all-fours mobility exercise that practices controlled rotation through your upper and middle back while keeping your hips steady.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on all fours with your hands beneath your shoulders and knees beneath your hips.
- Place one hand lightly behind your head.
- Turn your chest inward so your raised elbow points toward your supporting wrist.
- Rotate your chest toward the raised-hand side, directing that elbow toward the ceiling.
- Return your raised elbow toward your supporting wrist to complete one repetition.
- Place your raised hand back on the floor after your last repetition.
Form cues
- Keep your belt line level.
- Follow your elbow with your eyes.
- Exhale as you open.
Common mistakes
- Pulling on your headRest your fingertips against your head without using your arm to tug your neck.
- Sinking into the supporting shoulderPress the floor away to keep your chest from collapsing toward your supporting arm.
- Arching your lower backStop opening when further rotation requires your lower back to arch.
Safety
Forcing the rotation can irritate your neck or back. Supporting your weight on all fours may also aggravate sensitive wrists or knees.
- Move slowly without bouncing at either end of the rotation.
- Use padding beneath your knees on a hard floor.
- End the set if you feel sharp pain, tingling, or dizziness.
Choose a side-lying version if weight-bearing bothers your wrists or knees, and seek guidance from a physiotherapist for persistent neck or back symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer
Use this as a gentle mobility drill rather than pushing toward fatigue.