How to Perform a Quadruped Thoracic Rotation

Table of Contents

What Is a Quadruped Thoracic Rotation

The Quadruped Thoracic Rotation is a mobility and strength exercise principally targeting the thoracic spine, also referred to as the T Spine. The Quadruped Thoracic Rotation also serves to work the shoulder and neck areas. The term "quadruped" refers to the position this exercise is performed in: on all fours.

How to Do a Quadruped Thoracic Rotation

Begin in a quadruped stance. This means you should position yourself on all fours on the ground.

1. Place one hand on your ear, with the elbow pointing out to the side. The other hand should be on the floor supporting your body.

2. While keeping a neutral spine, lift the elbow of the hand that's on your ear above shoulder height, effectively opening up the chest towards the sky.

3. Your eyes should follow your elbow at all times during this movement. This helps maintain proper neck and spine alignment.

4. Brace your core to provide stability. Ensure you perform the reps in a slow and controlled manner throughout the movement.

5. Repeat this movement on each side, holding each rep for about 5-10 seconds.

Remember to maintain good form throughout the exercise to maximize its benefits and minimize the risk of injury.

Benefits of the Quadruped Thoracic Rotation

This is a great exercise to perform to improve spinal health. It enhances T-spine mobility with minimal involvement of the low back. Diminished thoracic mobility can jeopardize the shoulder’s ability to move freely; it can also induce low back pain and lead to a forward head and neck posture (commonly referred to as a poke neck). This exercise serves as an excellent rehabilitative movement for individuals experiencing kyphotic or lordotic postural issues.

Quadruped Thoracic Rotation Muscles Worked

• Rectus Abdominis

• Erector Spinae

• Pectoralis Minor

• Medial Deltoid

• Latissimus Dorsi

• Serratus Anterior

• Levator Scapulae

• Subscapularis

• Rhomboids

• Trapezius

• Subclavius

Why is the Quadruped Thoracic Rotation Useful

This movement focuses on thoracic (mid-back) mobility through rotation and extension. These movements are required for us to do our daily tasks i.e overhead lifting. Our spine allows us to move and breathe freely. This is a great corrective exercise to incorporate into your daily stretching regimen especially if your goal is to improve posture and spinal flexibility.

Quadruped Thoracic Variations

• Regression: Bench Thoracic Spine Extensions

• Progression: Lumbar/Shoulder Lock Thoracic Rotation

Regression: Bench Thoracic Spine Extensions

Kneeling on the ground, place your elbows on a bench or chair. Extend your hips back till your face is parallel with the floor and biceps are in line with your ears. Clasp your hands together above your head. Press your elbows into the bench or chair and sink your heart to the floor. This will provide a great stretch not only for the mid-back but the tricep muscles as well. Control the intensity of the stretch as desired for any duration you like. 

Progression: Lumbar/Shoulder Lock Thoracic Rotation

Begin on the floor, shift your hips back to ankles and sit in a relaxed position (child’s pose). Bring one arm out in front of you, placing your forearm and elbow on the floor. Place the other arm behind your back, palm facing up to the sky. From the floor, begin to rotate your shoulder up and down, your eyes follow the shoulder at all times. Repeat on each side for 15-20 reps. This is an advanced movement as it requires more shoulder mobility.

Common Names for the Quadruped Thoracic Rotation

• Quadruped Rotation

• Quadruped T Spine Rotation

• Quadruped Extension Rotation

• Quadruped T-spine Rotation

• Quadruped Cervical Rotation

• Trunk Rotation Stretch

• Quadruped T-spine Quadruped Rotation

• Thoracic Spine Rotation from the Quadruped Position

• T Spine

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