{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "1/2 Kneeling Thoracic Rotation",
      "kind": "abbreviation"
    },
    {
      "text": "Half-Kneeling T-Spine Rotation",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling Wall Windmill",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "multifidus",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "thoracic-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility",
      "rehabilitation"
    ],
    "movement_patterns": [
      "mobility-drill",
      "rotation"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat",
      "wall",
      "foam-roller",
      "yoga-block"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1966"
  },
  "id": "oec:half-kneeling-thoracic-rotation",
  "instructions": {
    "setup": [
      "Assume a half-kneeling position with the front hip and knee bent at 90 degrees and the back knee resting on the floor directly beneath the hips.",
      "Optionally set up adjacent to a wall with the lead knee pressed lightly against a foam roller pinned to the wall to keep the hips square.",
      "Extend both arms straight out in front of your chest with palms together."
    ],
    "steps": [
      "Keeping the hips and pelvis pinned firmly in place, open the arm closest to the back leg or wall in a sweeping horizontal arc.",
      "Follow your moving hand with your eyes, rotating your mid-back and ribcage as far as comfortably possible without shifting the hips.",
      "Pause momentarily at the end-range of thoracic rotation.",
      "Smoothly reverse the path to return both hands together in front of your chest.",
      "Complete the desired repetitions on one side before switching your stance to the opposite side."
    ],
    "breathing": "Exhale as you rotate open and expand the chest; inhale as you return to the starting position.",
    "cues": [
      "Rotate through the ribs, not the hips.",
      "Track your thumb with your eyes.",
      "Keep the front knee tracking straight forward without flaring."
    ],
    "common_faults": [
      {
        "fault": "Rotating through the lumbar spine and pelvis instead of the thoracic cage.",
        "correction": "Squeeze the glute of the trailing leg and brace the core to lock the pelvis square facing forward."
      },
      {
        "fault": "Letting the front knee collapse inward or outward during the reach.",
        "correction": "Actively drive the front foot down and keep the knee aligned over the second toe, or pin a foam roller against a wall to enforce alignment."
      }
    ],
    "safety": {
      "precautions": [
        "Place a folded mat or cushion under the rear knee if kneeling causes discomfort."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Half-Kneeling Thoracic Rotation",
  "previous_ids": [
    "oec:1-2-kneeling-thoracic-rotation"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: 1/2 Kneeling Thoracic Rotation",
        "url": "https://wger.de/en/exercise/1966/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "amwang4"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:quadruped-thoracic-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:half-kneeling-open-book"
    },
    {
      "type": "substitute-for",
      "target": "oec:quadruped-thoracic-rotation"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-thoracic-rotation"
    }
  ],
  "setup": {
    "position": "half-kneeling"
  },
  "status": "active",
  "summary": "A dynamic mobility exercise performed in a half-kneeling stance to improve thoracic spine rotational range of motion while stabilizing the pelvis and lumbar spine."
}