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Back · Mobility

Thoracic rotation in quadruped with lower limb blocking

Thoracic rotation with lower limb blocking, 3 sets, 8 repetitions per side, in quadruped position

Illustration of the Thoracic rotation in quadruped with lower limb blocking exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 on each side

Description: Get on all fours, hands under shoulders and knees under hips. Keep the pelvis stable and block the lower limbs to prevent any movement. Slowly rotate the thorax to one side following the gaze, opening the chest without arching the lower back.

Tips: Keep the pelvis immobile to isolate thoracic rotation. Perform the movement slowly and control breathing to maximize mobility.

Progression: Gradually increase the number of repetitions or hold the final position a few seconds longer as mobility improves.

At a glance

Goal
Mobility
Level
Beginner
Equipment
mat
Starting position
Quadrupédie, mains sous les épaules, genoux sous les hanches
Clinical goal
Améliorer la mobilité de la colonne thoracique
Also known as
rotation thoracique quadrupédie, mobilisation thoracique à quatre pattes, rotation du tronc en quadrupédie

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.