Irradiated Thoracic Rotations

Upper BackThoracic Mobility
Written By David Song

IRRADIATED THORACIC ROTATION

This is a thoracic spine mobility exercise that gets you to squeeze a foam roller or yoga block between the knees to dissociate rotation motion from the lumbar spine. Start seated with foam roller or yoga block between your knees and squeeze it with a high amount of effort. Place both hands behind your head and proceed to rotate maximally to one side. Once there, use your contralateral (opposite) hand to push yourself deeper into rotation by 5-10 degrees. Hold this new position and let go with your hand and return it to behind your head. Hold this position for 5 seconds before slowly returning to rest position. Repeat on the same side until full range is achieved. Full range is achieved when you can not increase the amount of thoracic rotation even when using your opposite hand for assistance.

Structures Involved:

  • Thoracic Spine

  • Serratus Posterior Superior

  • Rhomboids

  • Trapezius

  • Multifidus

Related Conditions

  • Rib Joint Pain

  • Thoracolumbar Syndrome

  • Cervicothoracic Joint Dysfunction

  • Shoulder Impingement

  • Text Neck

  • Neck Associated Disorder

Required Exercise Equipment:

Foam Roller - Click to Buy

Foam Roller - Click to Buy

Yoga Block - Click to Buy

Yoga Block - Click to Buy

 

Related Exercises

Featured
Incline Bench Scapular Row
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Incline Bench Scapular Row
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Bench Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
Bench Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
External Rotation Press
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
External Rotation Press
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Thoracic CARS
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Thoracic CARS
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Segmental Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Segmental Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
David Song
Previous

Elevated Scapular Push Up
Next

Wall Block Windmills