Half kneeling thoracic rotations

Proper Position
Get into a half-kneeling position with one knee on the ground and the other leg bent at 90°, foot flat in front of you.
Keep your pelvis stable and engage your core to maintain the posture.
Place your hands behind your head or cross your arms over your chest.

Movement

1. Slowly rotate your upper body (thoracic spine) toward the side of the forward leg, keeping your lower body stable.
2. Try to rotate as far as possible while keeping your gaze in the direction of the rotation.
3. Slowly return to the neutral position.
4. Repeat the movement for the desired number of repetitions, then switch sides.

Breathing
Inhale as you return to center.
Exhale as you rotate your torso.

Tips

• Keep your pelvis steady and avoid letting it follow the upper body’s rotation.
• Focus on slow and controlled movement to effectively engage the thoracic muscles.
• If you lack stability, perform the exercise near a wall or support for light assistance.