Home Exercise Library
Seated Thoracic Rotation
Demonstration video: Seated Thoracic Rotation (Arms Crossed) (E3 Rehab Exercise Library). Follow the steps on this page if the video differs.
In our programs
- Upper and Mid Back, Phase 1 MB-1 #4
- Upper and Mid Back, Phase 2 MB-2 #4
The dose and steps can differ by program.
Upper and Mid Back, Phase 1: Seated Thoracic Rotation MB-1 #4
Restore twist motion
Photos
Why it helps
Your mid back is built to twist. After an injury it locks up. This move works on turning through your mid back without straining your low back.
How to do it
- Sit up tall in a chair. Feet flat on the floor.
- Cross your arms over your chest, hands on opposite shoulders.
- Without moving your hips, slowly rotate your upper body to the right.
- Hold 2 seconds. Return slowly to center.
- Repeat to the left. Do 8 each side.
Too hard? Try this
If twisting hurts, hold your hands in your lap and only rotate your shoulders slightly. Or hold for 1 second instead of 2.
Too easy? Try this
Hold each end position for 5 seconds. Or do it with arms straight out at shoulder height.
Common mistakes
- Your hips twist with your trunk.
- You twist too fast and lose form.
- You arch your low back.
You should feel
- Smooth twist through your mid back.
- Both sides feel about the same.
You should not feel
- Sharp pain in your back.
- Pulling in your low back instead of mid back.
Stop right away if
- Sharp pain shooting down your back or legs.
- Dizzy when rotating.
- Numb or tingly limbs.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Upper and Mid Back, Phase 2: Seated Rotation with Reach MB-2 #4
Build rotation control
Photos
Why it helps
Last phase you did simple seated rotation. This phase adds a reach with the arm, which extends the twist into your mid back and shoulder blade region.
How to do it
- Sit up tall in a chair. Feet flat on the floor.
- Hold your right arm straight out in front of you at shoulder height.
- Slowly rotate your trunk to the right while keeping your right arm reaching out. Follow your hand with your eyes.
- Hold 2 seconds at the end. Return slowly to center.
- Do 8 each side.
Too hard? Try this
Keep hands in your lap and just do the rotation without the reach.
Too easy? Try this
Hold for 5 seconds at the end. Or add a light dumbbell or water bottle in the reaching hand.
Common mistakes
- Your hips twist with your trunk.
- Your shoulder shrugs as you reach.
- You arch your low back.
You should feel
- Smooth twist through your mid back.
- A stretch across the front of your chest.
You should not feel
- Sharp pain.
- Strain in your low back.
Stop right away if
- Sharp pain shooting down your back.
- Numb or tingly limbs.
- Dizzy when rotating.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Auto Injury Chiropractic
Same-day visits at three clinics
Oregon City
1404 Molalla Ave
Oregon City, OR 97045
Mon to Thu 9:00am to 6:00pm
Fri 9:00am to 1:00pm
Milwaukie
13152 SE Rusk Rd
Milwaukie, OR 97222
Mon to Thu 9:00am to 6:00pm
Fri 9:00am to 1:00pm
Troutdale
233 E Columbia River Hwy
Troutdale, OR 97060
Mon to Thu 9:00am to 6:00pm
Fri 9:00am to 1:00pm