Thread the Needle

thoracic exercises Thoracic rotation, scapular mobility

Quadruped thoracic rotation drill to improve rotational mobility.

Execution

1. Quadruped with one hand on the floor and the other behind the head
2. Rotate the elbow up (thoracic opening)
3. Thread the arm under the body to rotate down
4. 3 sets x 10 reps per side

Cues

• Rotate from the rib cage, not the arm
• Follow the elbow with your eyes
• Keep hips stable

Common Errors

• Pelvic rotation
• Arm-only movement
• Losing quadruped position

Progressions

• No load -> Pause at top -> More range -> Light load

Related Patterns

• cervical rotation restriction
• thoracic kyphosis
• thoracic rotation restriction