Wednesday Exercise of the “WEAK” Side-Lying Thoracic Rotation

Updated: March 1, 2016

Coach Rozy Blog
Wednesday Exercise of the “WEAK”

Side-Lying Thoracic Rotation

The Exercise:

Does your back feel tight?  Do you have lower back problems and upper back tightness?  If you feel like your mobility has been lacking in your thoracic spine? Well, side-lying thoracic rotations might be just right for you. When mobility has decreased throughout the thoracic spine, the lumbar spine and shoulders tend to lose stability by increasing their range of motion. (keep in mind the lumbar spine and the upper spine should be STABLE – and NOT VERY MOBILE – mobility comes through the Thoracic Spine).

Instability within the lumbar spine and shoulder regions occur because they are continually trying to compensate for the lack of mobility in the thoracic spine. This result may lead to lower back pain or shoulder problems which are why side-lying thoracic rotations are an important exercise. Nizagara

Side-lying thoracic rotations increase the range of motion throughout the thoracic spine which will allow the lumbar spine and shoulders to remain stable. This exercise can be performed as part of a warm-up or cool down.
Note: We recommend doing 5-10 repetitions on each side. Remember to take deep breaths while rotating your torso.

How To Do Side-Lying Thoracic Rotations:

  • Lie on your right side with your knees bent at about 90 degrees
  • Place your arms straight ahead with your hands together.
  • While rotating along the thoracic spine, press your top knee down on the other to ensure proper stability throughout your hips and lumbar spine.
  • Rotate the thoracic spine until your upper back and outer arm are as flat against the ground as possible.
  • Pause in this position for a few seconds while taking deep breaths before returning to the starting position.
  • Repeat this exercise for the recommended amount of repetitions on each side.

Engage the abdominals when performing this exercise in order to keep the lumbar spine from rotating. Make sure you are feeling the rotation throughout your chest and upper body. DO NOT rotate the lower back. Sildigra

Check out this exercise on Coach Rozy’s You Tube:

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