Mobility
Stick Thoracic Rotation
Stick Thoracic Rotation is a gentle mobility drill that uses a stick across your shoulders to practice controlled upper-back turning and trunk coordination.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart.
- Rest the stick across the back of your shoulders, below your neck, with a wide, relaxed grip.
- Turn your rib cage toward one side while keeping your pelvis facing forward.
- Return your chest to the starting position.
Form cues
- Keep your ribs stacked over your hips.
- Let your eyes follow your chest.
- Breathe out as you rotate.
Common mistakes
- Pulling yourself farther with the stickLet your torso drive the movement rather than using your arms to force more rotation.
- Leaning sidewaysKeep your shoulders level throughout the turn.
- Swinging through the movementPause briefly at the end of each turn to keep momentum from taking over.
Safety
Forcing the turn can irritate your back, especially when you chase more range than you can control. Holding the stick behind your shoulders may also aggravate a sensitive shoulder.
- Begin with small turns before gradually exploring a larger comfortable range.
- Use a lightweight stick without added resistance.
- Stop if you feel pain or pinching in your neck, shoulders, or back.
If the behind-the-shoulders position is uncomfortable, choose a stick-free rotation; seek advice from a physiotherapist if turning causes recurring back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Mobility Stick
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer
Alternate sides, counting each turn and return as one rep.