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Quadruped Thoracic Rotation

How To Do The Quadruped Thoracic Rotation Exercise Demonstration Video and Guide

The Quadruped Thoracic Rotation is a great mobility exercise to help open up the front of your body, especially if you sit at a desk all day.

This activates the muscles in your back to help prevent your shoulders from being rolled forward.

To get started:

  1. Get down on your knees in a kneeling position with knees slightly wider than hip width.
  2. Flex your feet and press your toes into the ground.
  3. Put both hands down on the ground with your arms straight and your palms directly under your shoulders.
  4. Once you’re in this position, activate your core muscles to lock in your hips so they don’t rotate.
  5. Your hips should remain parallel to the ground during this exercise.
  6. Place one hand behind your ear, bring that elbow to the stationary elbow, then activate the muscles in your upper back and rotate your elbow to the sky.
  7. Keep your core turned on, press through the ground with the straight arm, eyes following your elbow, and try to get as open with as much range of motion as possible.
  8. Reverse the movement to touch elbows, repeat for reps, then switch arms.

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  • Have your ever tried the quadruped thoracic rotation?
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