Upper back, neck, shoulders and lower back
Thoracic rotation at the wall
Turns your upper back while the wall keeps your hips still, so the twist goes where stiffness usually sits and your lower back stays out of it.
How to do it
- 1
Stand close to a wall with your hips steady
The wall keeps your pelvis still so the turn happens in your upper back, not your lower back.
- 2
Place your hands behind your head
Elbows wide. Hands on your chest works just as well if lifting the arms is uncomfortable.
- 3
Turn your chest slowly toward one side
Let the head turn with the chest. Go only as far as the hips can stay still.
- 4
Come back through the middle and turn the other way
Keep it slow and even, side to side, for one to two and a half minutes.
What to watch for
Twisting from the hips or pushing to the end of the range. Keep the pelvis quiet and make the turn smaller whenever the neck or back complains.
Ways to adjust it
- Let the head turn with the chest
- Smaller range
- Hands on the chest instead of behind the head
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Common questions
What does thoracic rotation at the wall do?
It turns your upper back while the wall keeps your hips still, so the twist goes where stiffness usually sits and your lower back stays out of it.
Where do my hands go?
Behind your head with the elbows wide. Hands resting on your chest works just as well if lifting the arms is uncomfortable.
Should my head turn too?
Yes. Let the head turn with the chest rather than holding it still, and make the turn smaller whenever the neck complains.
How long should I do it?
Slowly side to side for one to two and a half minutes. Go only as far as the hips can stay still.
One movement is a start. A session is the thing.
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