Sphinx Rotation

Upper BackThoracic Mobility
Written By David Song

SPHINX ROTATION

This is a thoracic spine mobility exercise that aims to increase active control of thoracic rotation and extension. Sit on your heels to isolate the movement away from the low back (lumbar spine) and place one palm flat on the floor and the other just behind your head or neck. Rotate as far as you can or until your elbow points straight up to the ceiling and hold for 2-4 seconds before slowly returning to start position. Do a full set on one side before switching sides.

Muscles Involved:

  • Rhomboids

  • Trapezius

  • Serratus Posterior Superior

  • Levator Scapulae

  • Obliques

Related Conditions

  • Non-specific Low Back Pain

  • Headaches

  • Costochondritis

  • Rib Pain

Related Exercises

Featured
Side Plank Hip Dip
Lumbar Spine, Lumbar Strengthening, Lumbar Lateral Flexion, Lumbar Lateral Flexor, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Lateral Fascial Line
Side Plank Hip Dip
Lumbar Spine, Lumbar Strengthening, Lumbar Lateral Flexion, Lumbar Lateral Flexor, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Lateral Fascial Line
Lumbar Spine, Lumbar Strengthening, Lumbar Lateral Flexion, Lumbar Lateral Flexor, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Lateral Fascial Line
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Hercules Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Elbow, Elbow Strengthening, Elbow Flexion, Elbow Flexor, Brachialis
Hercules Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Elbow, Elbow Strengthening, Elbow Flexion, Elbow Flexor, Brachialis
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Elbow, Elbow Strengthening, Elbow Flexion, Elbow Flexor, Brachialis
Pull Down Press
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
Pull Down Press
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
Hercules Press
Shoulder, Shoulder Strengthening, Shoulder Stability, Shoulder Abduction, Shoulder Abductor, Biceps Brachii, Lateral Deltoid, Supraspinatus
Hercules Press
Shoulder, Shoulder Strengthening, Shoulder Stability, Shoulder Abduction, Shoulder Abductor, Biceps Brachii, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Strengthening, Shoulder Stability, Shoulder Abduction, Shoulder Abductor, Biceps Brachii, Lateral Deltoid, Supraspinatus
Seated Band Assisted Thoracic Rotation
Thoracic Spine, Thoracic Stretch, Thoracic Flexibility, Thoracic Rotation, Thoracic Rotators, Latissimus Dorsi, Middle Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Serratus Posterior Inferior, Internal Oblique, Thoracic Erector Spinae, Iliocostalis, Spinalis
Seated Band Assisted Thoracic Rotation
Thoracic Spine, Thoracic Stretch, Thoracic Flexibility, Thoracic Rotation, Thoracic Rotators, Latissimus Dorsi, Middle Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Serratus Posterior Inferior, Internal Oblique, Thoracic Erector Spinae, Iliocostalis, Spinalis
Thoracic Spine, Thoracic Stretch, Thoracic Flexibility, Thoracic Rotation, Thoracic Rotators, Latissimus Dorsi, Middle Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Serratus Posterior Inferior, Internal Oblique, Thoracic Erector Spinae, Iliocostalis, Spinalis
Seated Foam Roller Thoracic Extension
Thoracic Spine, Thoracic Extension, Thoracic Flexors, Thoracic Flexibility, Glenohumeral Joint, Scapulothoracic Joint
Seated Foam Roller Thoracic Extension
Thoracic Spine, Thoracic Extension, Thoracic Flexors, Thoracic Flexibility, Glenohumeral Joint, Scapulothoracic Joint
Thoracic Spine, Thoracic Extension, Thoracic Flexors, Thoracic Flexibility, Glenohumeral Joint, Scapulothoracic Joint
Infraspinatus Massage
Infraspinatus, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder
Infraspinatus Massage
Infraspinatus, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder
Infraspinatus, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder
Lumbar Cat Camel
Lumbar Spine, Lumbar Flexion, Lumbar Extension, Lumbar Mobility, Erector Spinae, Lumbar Flexors, Lumbar Extensors, Rectus Abdominis
Lumbar Cat Camel
Lumbar Spine, Lumbar Flexion, Lumbar Extension, Lumbar Mobility, Erector Spinae, Lumbar Flexors, Lumbar Extensors, Rectus Abdominis
Lumbar Spine, Lumbar Flexion, Lumbar Extension, Lumbar Mobility, Erector Spinae, Lumbar Flexors, Lumbar Extensors, Rectus Abdominis
Segmental Cat Cow
Full Spine, Full Spine Flexion, Full Spine Extension, Full Spine Mobility, Lumbar Extension, Lumbar Extensors, Lumbar Flexion, Lumbar Flexors, Lumbar Mobility, Thoracic Spine, Thoracic Mobility, Thoracic Flexion, Thoracic Flexors, Thoracic Extension, Thoracic Extensors, Cervical Spine, Cervical Mobility, Cervical Flexion, Cervical Flexor, Cervical Extension, Cervical Extensor, Multifidus, Interspinalis, Intertransversarii
Segmental Cat Cow
Full Spine, Full Spine Flexion, Full Spine Extension, Full Spine Mobility, Lumbar Extension, Lumbar Extensors, Lumbar Flexion, Lumbar Flexors, Lumbar Mobility, Thoracic Spine, Thoracic Mobility, Thoracic Flexion, Thoracic Flexors, Thoracic Extension, Thoracic Extensors, Cervical Spine, Cervical Mobility, Cervical Flexion, Cervical Flexor, Cervical Extension, Cervical Extensor, Multifidus, Interspinalis, Intertransversarii
Full Spine, Full Spine Flexion, Full Spine Extension, Full Spine Mobility, Lumbar Extension, Lumbar Extensors, Lumbar Flexion, Lumbar Flexors, Lumbar Mobility, Thoracic Spine, Thoracic Mobility, Thoracic Flexion, Thoracic Flexors, Thoracic Extension, Thoracic Extensors, Cervical Spine, Cervical Mobility, Cervical Flexion, Cervical Flexor, Cervical Extension, Cervical Extensor, Multifidus, Interspinalis, Intertransversarii
David Song
Previous

Spiderman Rotations
Next

Full Cobra