Seated Thoracic Rotation

oec:seated-thoracic-rotation

A gentle seated mobility exercise that rotates the upper trunk while keeping the pelvis stable to improve mid-back rotational mobility.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Gentle Thoracic Rotation, Seated T-Spine Rotation, Chair Thoracic Rotation

How to do it

Sit upright on a stable chair or bench with your feet planted flat on the floor, hip-width apart.
Cross your arms over your chest, resting each hand on the opposite shoulder.
Lengthen your spine by sitting tall and drawing your shoulder blades slightly down and back.

Inhale deeply to establish a tall, neutral spinal alignment.
Exhale and slowly rotate your chest and shoulders to one side, moving purely from your mid-back while keeping your hips firmly anchored.
Pause for one to two seconds at comfortable end range without forcing the movement.
Inhale as you rotate back to the starting center position.
Repeat the rotation to the opposite side.

Exhale smoothly as you rotate outward into the stretch; inhale as you return to the center.

Rotating the pelvis and shifting weight off the seat.: Keep both hips firmly grounded and knees pointing straight ahead throughout the movement.
Slouching or rounding the upper back during the turn.: Maintain an upright posture and tall chest to allow the thoracic vertebrae to rotate unimpeded.
Excessively twisting the neck ahead of the torso.: Keep your chin aligned with your sternum so your head turns naturally with your chest.

Perform smoothly and avoid rapid twisting or aggressive bouncing at the end of the range.

This record: CC-BY-SA-4.0.