Quadruped Thoracic Rotation

Body region

• Back
• Core

Muscles

Main

• Multifidus
• Rotatores
• External Oblique

Helps

• Trapezius
• Rhomboids

Holds

• Transversus Abdominis

Technique

1. Start on hands and knees and place one hand behind your head.
2. Rotate that elbow toward the opposite arm, then open up toward the ceiling.
3. Follow the elbow with the eyes and return to the start; switch sides after the set.

Cues

• Move from the upper back, not the lower back.
• Keep the hips still over the knees.

Common mistakes

• Rotating from the lumbar spine.
• Pushing the hips back.

Alternatives

• Quadruped Rock Back