Fitness
Quadruped Thoracic Rotation Drill
Quadruped thoracic rotation drill turns the upper back from hands-and-knees while hips stay still—prep for overhead lifts and cuts lumbar compensation that drives shoulder and low-back irritation.
Quadruped thoracic rotation drill opens mid-back rotation from hands-and-knees—one hand behind head, elbow drives toward ceiling while hips stay square to the floor. Eight to twelve slow reps per side before overhead pressing reduce lumbar twisting under load.
Desk posture stiffens this region fast; brief daily work beats aggressive lumbar stretches. Stop if low back pinches—reduce range or support with a foam block under hand.
Pair with thoracic extension, not endless crunches.
Common questions
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Why keep hips still during thoracic rotation?
Stable hips force rotation through the thoracic spine—the target for overhead safety. Lumbar twisting under load is a common irritant when mid-back rotation is stiff.
Related terms
Put Quadruped Thoracic Rotation Drill into practice
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