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Back · Mobility

Thoracic Opening in Quadruped Position

Thoracic Opening in Quadruped Position, 3 sets, 8 repetitions per side

Illustration of the Thoracic Opening in Quadruped Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Reps: 8 per side

Description: Start in a quadruped position, with your pelvis stable and your back neutral. Slowly rotate your trunk to one side, following the opening hand or shoulder with your gaze, without moving your pelvis. Hold the maximum thoracic opening for a few seconds before returning to the center.

Tips: Keep your pelvis still to isolate thoracic spine rotation. Perform the movement slowly and in a controlled manner, breathing throughout to achieve optimal stretch.

Progression: Gradually increase the hold time in the end position up to 10 seconds as the movement becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Quadruped position, stable pelvis, neutral back
Clinical goal
Improve mobility and stretching in the lumbar and thoracic spine
Also known as
Thoracic rotation in quadruped position, Chest stretch on all fours, Thoracic spine mobility in quadruped

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.