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Half Kneeling Thoracic Matrix

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.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Intermediate

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.

Starting Position

Begin in a half-kneeling position with one knee down and one foot forward, ready to perform thoracic mobility movements.

Finishing Position

Return to the starting half-kneeling position after completing the thoracic mobility sequence.

Form Cues

Rotate from upper back, maintain core stability, control the movement, breathe steadily

Common Mistakes

Moving too fast, not feeling thoracic rotation, losing balance, poor coordination

Progression Tips

Increase range of motion, add resistance, or perform more complex movements.

Regression Tips

Reduce range of motion, use support, or perform seated variations.

Safety Notes

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.