ClapMove · clapmove.com
Exercise handout — move better, feel better.
Half-Kneeling Thoracic Rotation
Assume a half-kneeling position and rotate your torso. Adds hip stability challenge to thoracic rotation.
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
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Pad under knee
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Get into half-kneeling position (right foot forward, left knee down)
- Keep hips square facing forward
- Place hands crossed on chest
- Tall posture with core engaged
Step 1 of 6
Rotate your torso toward your front leg
Step 2 of 6
Feel the rotation through your mid-back
Step 3 of 6
Return to center
Step 4 of 6
Rotate slightly away from your front leg
Step 5 of 6
Return to center
Step 6 of 6
Repeat for reps then switch legs
Breathing
- Exhale as you rotate
- Inhale as you return
Form Cues
- Keep hips still and square
- Rotate from mid-back
- Stay tall through spine
- Control the movement
Common Mistakes to Avoid
- Hips rotating with torso
- Leaning sideways
- Losing balance
- Moving too fast
Safety Information
Use knee pad if kneeling is uncomfortable. Hold onto something if balance is difficult.
Progressions
Add a hold at end range or use a dowel across shoulders
Regressions
Hold onto something for balance or reduce rotation range
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.