A Move You Should Do MONDAY – 4 Point Thoracic Rotation

This week’s move is 4 Point Thoracic Rotation, a variation on the spinal twist that emphasizes flexibility of the latissimus dorsi. Here’s how to do it:

1. Start on all fours. Place your forearms on the floor and your hands behind your head.
2. Lift one elbow off the floor and attempt to point it towards the ceiling. Try to make a straight line from elbow to elbow.
3. Return to the starting position. Then lift the other elbow off the floor and point it towards the ceiling.
4. Be sure not to place too much pressure on the back of your head and neck.
5. Perform 3-6 repetitions on each side.

If this position is too difficult at first, try starting with your hands on the floor or even sitting in a chair with your elbows on a desk.

Why does this matter?

There are three key areas you are designed to rotate: subtalar joint, hips and thoracic spine. The 4-point thoracic rotation exercise unlocks the thoracic spine, the key center between your shoulders and lower back. Limitations in thoracic spine rotation my lead to over rotation and injury in the lower back and shoulders.

So give the 4-point thoracic rotation exercise a try. With just a few repetitions a day, you can unlock your rotation.

Because nobody has time to be in pain.

Until next time…