Quadruped Thoracic Rotation

How to do it

1. Kneel on all fours with the knees under the hips and one hand planted under the same-side shoulder.
2. Place the free hand on the back of the head with that elbow tucked down toward the planted arm.
3. Brace the trunk so the hips stay level and stacked over the knees.
4. Rotate the ribcage and lift the moving elbow toward the ceiling, letting the head follow.
5. Pause when the chest opens without the hips rolling or the planted arm collapsing.
6. Reverse the same path until the elbow tucks again, then repeat before switching sides.

Common mistakes

• Letting the hips twist with the ribcage, which turns a thoracic drill into a lumbar sway.
• Pulling on the neck with the hand instead of using the hand as a light head rest.
• Rushing the open position so the planted shoulder shrugs or the supporting elbow bends.
• Starting with the elbow already pointed at the ceiling, which skips the closed-to-open range.