Procaryote
Back · Mobility

Thoracic Rotation in Warrior Pose

Thoracic rotation in Warrior pose, 3 sets, 8 repetitions per side

Illustration of the Thoracic Rotation in Warrior Pose exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 on each side

Description: Sit on your knees or in a lunge with a stable pelvis and the torso facing forward. Slowly rotate your thorax to one side while keeping the shoulders pivoting around a fixed pelvis, following the rotation with your gaze. Maximize the chest opening without excessively arching the lower back.

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

Progression: Gradually increase the range of rotation or hold the final position for a few extra seconds when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Assis à genoux, en fente ou en quadrupédie avec bassin stable
Clinical goal
Améliorer la mobilité de la colonne thoracique
Also known as
rotation thoracique assise, mobilisation thoracique en chevalier, rotation du haut du dos

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Thoracic Rotation on SwissBallThoracic rotation on SwissBall, 3 sets, 8 repetitions per side Thoracic rotation with foam roller in quadrupedThoracic rotation with foam roller in quadruped, 3 sets, 8 repetitions per side Thoracic rotation with medicine ball in seated positionThoracic rotation with medicine ball, 3 sets, 8 repetitions per side, in seated position Thoracic Spine Extension Seated on ChairThoracic Spine Extension Seated on Chair, 3 sets, 10 repetitions Trunk Inclination with StickTrunk inclination with stick, 3 sets, 10 repetitions, pelvis and trunk control Active lumbar extension against a wallActive lumbar extension against a wall, 3 sets, 8 repetitions, slow and controlled movement Active Lumbar Flexion Mobilization Against a WallActive lumbar flexion mobilization against a wall, 3 sets, 8 repetitions Active Thoracic Rotation on KneesActive thoracic rotation on knees, 3 sets, 8 repetitions per side

See all back exercises →

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.