This one move will open up your chest and improve your spinal mobility, according to a personal trainer

This move belongs in your routine

A woman on a mat in a dark room performs a thoracic stretch. She is balancing on her knees and her left hand. Her right hand is behind her head, elbow bent and pointing upwards.
(Image credit: Getty Images)
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As a certified personal trainer with over a decade of experience, I’ve seen firsthand how prolonged sitting can impact mobility.

Spending long hours in a seated position can tighten muscles in the chest, upper and lower back, leading to stiffness, poor movement patterns and increased risk of injury.

But just because you have a desk job, doesn’t mean your mobility has to suffer.

Quadruped spinal rotations can help to loosen muscles and joints, improve range of motion and help you move more efficiently when exercising.

What is a quadruped spinal rotation?

A quadruped spinal rotation is a thoracic (upper and middle back) rotation performed from your hands and knees.

It lengthens muscles in your chest, shoulders, upper, middle and lower back—all areas prone to tightness from sitting.

This move also works your core, training it to stabilize your body during movement.

To try a quadruped spinal rotation, all you’ll need is a yoga or exercise mat for support or place a rolled-up towel or cushion under your knees for extra cushioning.

How to do quadruped spinal rotation

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Jennifer Rizzuto performs a thoracic stretch. She is balancing on her knees and her left hand while her right hand is behind her head. Her elbow is pointing down.
(Image credit: Future)

Sets: 1-3 Reps: 10-15 on each side

  • Start on your hands and knees with your core engaged and spine neutral.
  • Place one hand behind your head.
  • Raise your elbow upward, opening your chest and shoulders.
  • Slowly reverse the movement, bringing your elbow toward the opposite forearm.
  • Return to the starting position with control.
  • Complete the repetitions on one side then switch sides.

Expert tips for quadruped spinal rotation

Keep your core engaged

Be sure to keep your core engaged throughout the movement to prevent excessive arching in your lower back.

Don’t force your range of motion

If you feel a gentle stretch through your back and chest, you’re doing it right—even if you’re not rotating that much. The more you practice the movement, the better your range will get.

Start slowly

If you’re new to quadruped spinal rotations, begin with one set of 10 repetitions per day. As your mobility improves, increase to multiple times daily—before, during your lunch or as a warm-up to a workout.

Jennifer Rizzuto
Jennifer Rizzuto
Writer

Jennifer Rizzuto is a freelance fitness journalist based in New York, NY. She’s been a NASM-certified personal trainer, corrective exercise specialist, and performance enhancement specialist for over a decade. She holds additional certifications in nutrition coaching from Precision Nutrition, and pre/post-natal exercise from the American Council on Exercise. As the daughter of a collegiate football coach who was never any good at sports, she understands how intimidating it can be to start an exercise regimen. That’s why she’s committed to making fitness accessible to everyone—no matter their experience level.

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