Quadruped Thoracic Rotation
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Thoracic Spine
Secondary muscle groups
Obliques, Rhomboids
Movement pattern
Thoracic Rotation
Training goal
Mobility
Sport
General Athletic Development, Volleyball, Baseball, Tennis, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Restore thoracic rotation for overhead pressing, throwing and running.
How it fits the system. A beginner-level thoracic rotation entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Cat-Camel and World’s Greatest Stretch.
Primary muscles
Thoracic Spine
Secondary muscles
Obliques, Rhomboids
Movement pattern
Thoracic Rotation
Equipment
Mat
Difficulty
Beginner
How to Perform
- Start on hands and knees, then sit the hips back towards the heels to lock the lower back.
- Place one hand behind the head with the elbow pointing down.
- Keep the other forearm on the floor for support.
- Rotate the elbow up towards the ceiling, following it with the eyes.
- Pause at the end range for a second, then return under control.
- Complete the reps, then change sides.
Coaching Cues
- Sit the hips back to stop the lower back moving.
- Follow the elbow with the eyes.
- Pause at the top of every rep.
Common Mistakes
- Rotating from the lower back rather than the mid back.
- Letting the hips lift away from the heels.
- Rushing the movement.
Progressions & Regressions
Progressions
Add a longer hold or perform in a half-kneeling position.
Regressions
Perform seated with the hands behind the head.
When to Use It
When to use
In warm-ups before pressing, throwing or rotational work.
When not to use
Rarely contraindicated.
Programming
2 sets of 8 to 10 reps per side.
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