Quadruped Thoracic Rotation for Spine Mobility

Improve your t-spine mobility with Quadruped Thoracic Rotation. This movement is great for anyone with upper back, neck & shoulder pain.

Dr. David Lee, PT, shows us another way to perform this movement to relieve stiffness & pain. Follow these steps to perform this stretch on your own:

Step 1:
Get on your hands & knees.

Step 2:
While keeping the knees in place (no movement), bring the butt back slightly toward your heels to lock the low back in place.

Step 3:
Lift one hand off the ground & reach it behind your head. You will then rotate that entire side of the body as if to look up at the ceiling.

Step 4:
Move back and forth 10 times & then switch sides.

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Check Out Our Guide On Treating & Preventing Upper Back Pain:

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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.

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Just to clarify rotating up towards the ceiling is not a stretch, it is a contraction of the posterior oblique sling. There might be stretch across the pec or something on the anterior body but more likely the stretch is on the downward rotation. Downwards would create a stretch in some of the structures of the upper back.

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Can person with disc bulge do this exercise?

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How did my swim coach know this off his head