Thread the Needle
Quadruped thoracic rotation drill to improve rotational mobility.
thoracic exercises Thoracic rotation, scapular mobilityExecution
- 1Quadruped with one hand on the floor and the other behind the head
- 2Rotate the elbow up (thoracic opening)
- 3Thread the arm under the body to rotate down
- 43 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
- 1No load -> Pause at top -> More range -> Light load
Related Patterns
cervical rotation restrictionthoracic kyphosisthoracic rotation restriction
