Kneeling Thoracic Rotation
Improve spinal mobility with this kneeling rotation stretch.
- 45 secDuration
- 1 × 10Reps
- No equipmentEquipment
Muscles Targeted
- Upper back
- Core
How to Perform
- Kneel on all fours, hands under shoulders.
- Place one hand behind your head.
- Rotate elbow towards the ceiling.
- Hold briefly, then return.
- Repeat on one side.
- Switch sides and repeat.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
_Stretching_.jpg)
_Stretching_.jpg)