An Exercise You Should Try: Quadruped Thoracic Rotation

I haven’t done an exercise based post for quite a while, and while I realize that “Quadruped Thoracic Rotation” sounds about as exciting as watching grass grow, I promise it’s worth your while.

Having fun yet?

I think most people (myself included) are often guilty of only wanting to do the things in the gym that help them get their sexy on.  I understand. Looking better feels good and who wouldn’t want to do something that makes you feel better about yourself?

However, the truth is that if you injure yourself, your efforts towards getting lean and muscular could come to a screeching halt.  Therefore, by way of my fantastic deductive reasoning skillzzz, keeping yourself from getting hurt can help you look better naked.

I know my ninja-esque logic just blew your mind a bit.

I’ve said this many times before, but the postures we spend our time in greatly impact how well our bodies function.  Due to the fact that most of us sit and stand in slouched positions all day, the mobility that our thoracic spines have is often severely limited.

This can lead to all kinds of things like back, shoulder, hip and neck pain, as well as increase the chances of getting hurt whilst strength training.

So, Michael, what is one to do?

Funny you should ask that!  For only 37 payments of $19.37…oh, wait…

In all seriousness, simply re-teaching the thoracic spine to move properly without compensating for a lack of mobility by moving through the lumbar spine is the best way to do this.

One of my favorite movements to do this is the Quadruped Thoracic Rotation.

Quadruped simply means “on all fours”.

Here’s what the movement looks like:


-Start on all fours and place one hand behind your head.

-While taking a deep breath in, rotate through the middle of your back and try to point your elbow towards the ceiling.

-Go as far as you can without rotating through your lumbar spine or tilting your hips.

-Next, exhale, bring the elbow back down and tuck it underneath your body, bringing the elbow behind the elbow of the supporting arm.  Again, make sure you don’t rotate through your lumbar spine or your hips.

Repeat for 6 total reps for each side.

Don’t worry if your range of motion is pretty small at first.  It will increase over time, if you are diligent in doing these.

I can’t stress enough the importance of keeping you hips and lumbar spine stable.  Not doing so will pretty much defeat the purpose of the exercise.

Give them a shot and let me know what you think!


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