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Quadruped Thoracic Rotation

BeginnerMobilityTier T1

On hands and knees, place one hand behind your head and rotate to open up your chest. Simple yet effective rotation drill.

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
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

slow and controlled

Tempo

Step-by-Step Guide

Set up

  • Start on hands and knees
  • Hands under shoulders, knees under hips
  • Place your right hand behind your head
  • Keep supporting arm straight

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

    Step 1 of 6

    Rotate your right elbow down toward your left elbow

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

    Step 2 of 6

    Feel the stretch in your upper back

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

    Step 3 of 6

    Then rotate right elbow up toward the ceiling

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

    Step 4 of 6

    Open your chest and follow with your eyes

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

    Step 5 of 6

    Return to middle and repeat

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

    Step 6 of 6

    Switch sides after completing reps

Breathing

  • Exhale as you rotate down
  • Inhale as you open up

Form Cues

  • Keep hips square
  • Rotate from mid-back
  • Follow elbow with eyes
  • Smooth continuous motion

Common Mistakes to Avoid

  • Hips shifting
  • Using neck instead of mid-back
  • Moving too fast
  • Not rotating fully

Safety Information

Modify if wrists are uncomfortable. Stop if rotation causes pain.

Progressions

Add pause at each end or hold light weight behind head

Regressions

Reduce range of motion or support with a block under hand

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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.