Spiderman Rotations

Upper BackThoracic MobilityHip Flexibility
Written By David Song

SPIDERMAN ROTATIONS

The Spiderman rotation exercise is a thoracic mobility exercise while in a split squat position. The goal is to improve thoracic extension and rotation, as well as your overhead reach shoulder mobility. The spiderman position is used to stretch out the trail leg hip flexors and front leg hamstrings at the same time.

Muscles Involved:

  • Rhomboids

  • Trapezius

  • Serratus Posterior Superior

  • Levator Scapulae

  • Obliques

  • Hip Flexors

  • Hamstrings

Related Conditions

  • Non-specific Low Back Pain

  • Headaches

  • Costochondritis

  • Rib Pain

Related Exercises

Featured
Shoulder Lean Banded Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Lean Banded Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean Out Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Supraspinatus, Lateral Deltoid
Banded Lean Out Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Supraspinatus, Lateral Deltoid
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Supraspinatus, Lateral Deltoid
Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean In Empty Can Raise
Shoulder Abduction, Shoulder Abductor, Shoulder, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean In Empty Can Raise
Shoulder Abduction, Shoulder Abductor, Shoulder, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Abduction, Shoulder Abductor, Shoulder, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Lean Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Lean Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean Out Lateral Raise
Shoulder, Shoulder Abductor, Shoulder Abduction, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean Out Lateral Raise
Shoulder, Shoulder Abductor, Shoulder Abduction, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abductor, Shoulder Abduction, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Band Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Band Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean In Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Lateral Deltoid, Supraspinatus, Shoulder Strengthening
Banded Lean In Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Lateral Deltoid, Supraspinatus, Shoulder Strengthening
Shoulder, Shoulder Abduction, Shoulder Abductor, Lateral Deltoid, Supraspinatus, Shoulder Strengthening
Shoulder Lean Banded Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Supraspinatus, Lateral Deltoid
Shoulder Lean Banded Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Supraspinatus, Lateral Deltoid
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Supraspinatus, Lateral Deltoid
Slant Board Eversion Dorsiflexion
Ankle, Ankle Dorsiflexion, Ankle Flexibility, Ankle Eversion, Ankle Inverter, Ankle Plantarflexors
Slant Board Eversion Dorsiflexion
Ankle, Ankle Dorsiflexion, Ankle Flexibility, Ankle Eversion, Ankle Inverter, Ankle Plantarflexors
Ankle, Ankle Dorsiflexion, Ankle Flexibility, Ankle Eversion, Ankle Inverter, Ankle Plantarflexors
David Song
Previous

Banded Archers
Next

Sphinx Rotation