Upper back · Core

Seated thoracic rotation

Mobility · Seated

How to do it

Sit tall with feet planted and arms crossed over your chest. Turn your mid-back to look over one shoulder, then the other. Keep the hips quiet; don't twist from the low back. Swivel chair? Keep your feet planted so the seat doesn't turn.

Dose

6 reps · each side

What you should feel

An easy twist through your mid-back

Common mistake

Twisting from the low back or yanking with the arms.

Make it easier

Rotate a little less far and keep your hands on your thighs.

Avoid this movement if

Rotation causes sharp back pain.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.