Muscles worked
Upper back, shoulders.
Why thoracic rotations works
The thoracic spine (mid-back) is built for rotation more than the lower back is, but long hours slouched over a desk leave it stiff and under-used. Restoring that rotation specifically — rather than stretching the lower back, which already over-compensates for a stiff mid-back — is why this drill targets posture more directly than a generic stretch.
How to do thoracic rotations
- Start on all fours, then sit your hips back toward your heels.
- Place one hand behind your head.
- Rotate that elbow down toward the opposite arm.
- Then open up, rotating the elbow toward the ceiling.
- Follow your elbow with your eyes; repeat, then switch sides.
Form tips
- Lead with your elbow and follow it with your gaze.
- Rotate from the upper back, not the lower back.
- Move slowly through the full range.
Common mistakes
- Twisting from the lower back.
- Rushing the rotation.
- Forgetting to breathe.
Who should modify or avoid this
Keep the range and speed gentle if you have a shoulder injury on the rotating side, since the arm position adds some shoulder loading. Rotate only as far as feels smooth and controlled — forcing the end range doesn't add benefit.
Sets and reps
2 sets of 8 rotations per side.
Variations & progressions
- Do it seated if kneeling is uncomfortable.
- Open-book rotations lying on your side.
- Add a gentle pause at end range.
Looking for a full routine? Try our beginner bodyweight workout.