Step by step instructions, muscle activation and variants for the Kneeling Thoracic Rotation.
A kneeling mobility drill that opens up the thoracic spine by rotating one arm and shoulder toward the ceiling while the hips stay stable. Regular practice improves spinal rotation range of motion, eases upper back tightness, and supports better posture.
Common mistakes content is coming soon.
The Kneeling Thoracic Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.