Form cues
- Keep hips stable
- Open chest fully
- Rotate through upper back
- Move slowly
Exercise
Kneeling Back Rotation Stretch
Chest, body weight
A mobility stretch that improves thoracic spine rotation while kneeling, also opening the chest and shoulders.
Target: thoracic spine. Also works: obliques, pectorals, latissimus dorsi.
This one is filed as mobility. It shows in warm-up and cool-down, and in search.
Steps
- Kneel on the floor (all fours or lunge position).
- Place one hand behind your head or neck.
- Rotate elbow and upper body upward, opening chest.
- Hold for a moment at top of rotation.
- Return to start and repeat; switch sides.
Common mistakes
- Rotating through lower back
- Forcing the stretch
- Letting hips move
Breathing
Exhale as you rotate, inhale returning to start.
In the app, search for Kneeling Back Rotation Stretch and add it to a workout.