Also known as: t-spine rotation, quadruped t-spine rotation, thoracic rotation all fours, all-fours thoracic mobility, thoracic extension rotation

What is Quadruped Thoracic Extension Rotation?

Quadruped Thoracic Extension Rotation is an easy thoracic mobility exercise done on hands and knees that improves upper-back rotation and shoulder mobility. It primarily targets the shoulders and upper back while maintaining lumbar stability. Ideal for beginners, it enhances posture, reduces stiffness, and prepares the spine for rotational movements.

How to Do Quadruped Thoracic Extension Rotation

  1. Assume quadruped position: Start on hands under shoulders and knees under hips, keep a neutral spine, brace the core and relax the shoulders to protect the lower back.
  2. Hand to head: Place one hand lightly on the back of your head or upper back—do not pull. Keep the opposite arm straight and firmly planted for stability.
  3. Elbow to knee: Rotate and bring the elbow toward the opposite knee while following the movement with your gaze; move smoothly and avoid forcing the range.
  4. Extend and rotate: Reverse the motion by rotating the shoulder and head upward, pushing through the planted hand to open the thoracic spine without arching the lower back.
  5. Repeat and switch: Return to start and perform 8–12 controlled reps per side, maintaining neutral hips and lumbar spine. Breathe steadily and then switch sides.

Muscle Groups

Shoulders, Back

Description

Thoracic Mobility Exercise.
Quadruped position, hands under the shoulders & knees under the hips, spine neutral.
Position one hand on back of your head, or upper back. Do not press / pull on the head.

Bring your elbow toward the opposite knee, your gaze should follow. Keep the other arm straight, and go as far as comfortable without losing your position.

Reverse the motion, rotating your shoulder and head upward as far as possible. Pushing through the floor with your posted hand.
Maintain neutral position with your hips and lumbar spine.

Return to the start. Repeat for repetitions and then switch sides.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Quadruped Thoracic Extension Rotation?

This drill increases thoracic rotation and shoulder mobility, improves posture, and reduces upper-back stiffness. It also primes the spine for rotational movements and can relieve discomfort from prolonged sitting when performed regularly.

What common mistakes should I avoid?

Avoid pulling on the head, arching the lower back, rotating from the lumbar spine, or letting the hips shift. Move slowly, keep the opposite arm stable, and maintain core engagement to protect the spine.

How can I progress or modify this exercise?

Modify by reducing range or performing fewer reps if sore. Progress by adding end-range holds, using a band for resisted rotations, or advancing to kneeling/standing thoracic rotations and foam-roller extensions.