Supine Thoracic Rotation

About This Exercise

A lying thoracic mobility drill that encourages mid-back rotation while keeping the low back and pelvis controlled.

1Setup

Lie on your back with knees bent and arms reaching out comfortably. Brace lightly so the pelvis stays quiet as the upper body rotates.

2Execution

Rotate through the mid-back within a comfortable range, then return under control. Keep the movement smooth and avoid forcing the low back to twist.

Pro Tips

• Think mid-back rotation, not low-back cranking
• Keep the breath slow and the ribs controlled
• Move only through a range you can reverse smoothly
• Use this as mobility work, not a speed drill