Technique
Start in a half-kneeling position with one knee down and one foot forward. Perform controlled thoracic rotations in various directions, focusing on upper back mobility while maintaining core stability.
A mobility exercise that targets thoracic spine mobility through controlled rotational movements in a half-kneeling position to improve upper back flexibility and range of motion.
Start in a half-kneeling position with one knee down and one foot forward. Perform controlled thoracic rotations in various directions, focusing on upper back mobility while maintaining core stability.
Begin in a half-kneeling position with one knee down and one foot forward, ready to perform thoracic mobility movements.
Return to the starting half-kneeling position after completing the thoracic mobility sequence.
Rotate from upper back, maintain core stability, control the movement, breathe steadily
Moving too fast, not feeling thoracic rotation, losing balance, poor coordination
Increase range of motion, add resistance, or perform more complex movements.
Reduce range of motion, use support, or perform seated variations.
Move slowly and controlled to avoid injury. Stop if you experience pain in the upper back, neck, or shoulders. Maintain proper posture throughout the movement.