Prisoner Rotation

PRISONER ROTATION

The prisoner rotation is a back mobility exercise that focuses on both thoracic rotation and thoracic extension. Start by lying down on your stomach. Place both hands behind your head. Keep one upper arm planted to the ground and lift the other one off of the ground and reach towards the ceiling with your elbow. Rotate through the torso but be sure to keep both knees planted on the ground. Hold this position for 2-3 breaths or for up to 5-7 seconds. Slowly return to the starting position and alternate sides as required.

Structures Involved:

• Thoracic Spine

• Lumbar Spine

• Scapulothoracic Joint

• Internal Obliques

• External Obliques

• Multifidus

• Semispinalis Thoracis

• Rotatores Brevis

• Rotatores Longus

• Serratus Posterior Superior

• Serratus Posterior Inferior

Related Conditions:

• Text Neck

• Thoracolumbar Syndrome

• Cervicothoracic Irritation

• T4 Syndrome

• Upper Cross Syndrome

Exercise videos