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Seated Thoracic Rotation with Towel

BeginnerMobilityTier T1

Hold a towel in front of you like a steering wheel and rotate your upper body side to side. Great for desk workers.

Targets: Thoracic Spine
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • towel + chair

No equipment? Try: Broomstick, Resistance band, Belt

Dosage

2

Sets

12

Reps / Time

30 sec

Rest

slow and controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall in a chair with feet flat on floor
  • Hold a towel with both hands at shoulder width
  • Arms straight out in front at shoulder height
  • Keep tension in the towel

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Keep hips facing forward throughout

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Rotate your ribs to the left

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep arms straight and towel at same height

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Return to center

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Rotate to the right

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Continue alternating sides smoothly

Breathing

  • Breathe naturally
  • Exhale into each rotation

Form Cues

  • Rotate from your ribs
  • Keep hips still
  • Don't lean sideways
  • Arms stay straight

Common Mistakes to Avoid

  • Rotating from hips
  • Leaning sideways
  • Arms bending
  • Moving too fast

Safety Information

Very safe exercise. Reduce range if rotation causes discomfort.

Progressions

Hold rotation end-range longer or add resistance

Regressions

Reduce rotation range or hold towel closer to body

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.