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Seated Thoracic Spine Rotation with Arm

Improves thoracic spine mobility

Mobility & StretchingBeginnerMobilityRotation

At a glance

Muscles workedPrimary: Thoracic Spine. Secondary: Shoulders
Muscle groupMobility & Stretching
DifficultyBeginner
TypeMobility · Rotation
Sets & reps4 sets × 12-15 each side
Estimated calories burned~10 kcal

How to do it

  1. Step 1: Sit with feet flat, engage core, and keep spine neutral.
  2. Step 2: Hold arm at shoulder height, rotate torso.
  3. Step 3: Keep hips facing forward, focus on thoracic rotation.
  4. Step 4: Hold for a brief moment, then slowly return.
  5. Step 5: Keep shoulders down and away from ears.
  6. Step 6: Breathe naturally, avoid holding breath.
  7. Step 7: Avoid arching back or letting hips sag.

Equipment

Coaching tips

Benefits

Improves thoracic spine mobility

Common mistakes

Letting hips rotate, not keeping core engaged.

Make it harder

Increase range of motion, add resistance

Make it easier

Decrease range of motion, focus on slow movement

Breathing

Inhale as you rotate, exhale as you return

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.