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Exercise handout — move better, feel better.
Thoracic Rotation in Sitting
Rotate upper back while sitting to improve thoracic mobility. Keep neck neutral and rotate from mid-back.
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
- chair
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
2-3 second hold each side
Tempo
Step-by-Step Guide
Set up
- Sit tall in sturdy chair
- Cross arms over chest or hands on shoulders
- Feet flat on floor
No image for this step. Follow the written instruction.
Step 1 of 5
Keeping hips facing forward, rotate upper body to the right
No image for this step. Follow the written instruction.
Step 2 of 5
Turn from your mid-back, not neck
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 2-3 seconds
No image for this step. Follow the written instruction.
Step 4 of 5
Return to center
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat to the left side
Breathing
- Exhale as you rotate
- Inhale at center
Form Cues
- Rotate from mid-back
- Hips stay still
- Neck stays with spine
- Breathe normally
Common Mistakes to Avoid
- Rotating from neck only
- Hips turning
- Slouching
- Moving too fast
Safety Information
Stop if lower back pain. Keep motion in mid-back.
Progressions
Hold longer. Add arm reach.
Regressions
Smaller range. Hands on desk for support.
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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.