Therapeutic exercise
Seated Thoracic Rotation
Rotational mobilization of the thoracic spine in a seated position, accessible in the work environment. Complements quadruped rotation (thread-the-needle) as a postural variation for patients with hyperkyphosis and thoracic stiffness induced by a sedentary lifestyle.
How to perform
- Starting position. Sit upright in a firm chair, with feet flat on the floor and knees at a 90° angle.
- Step 2. Cross your arms over your chest, holding the opposite shoulders with each hand.
- Step 3. Keeping the hip fixed (without rotating the pelvis), slowly rotate the trunk to one side until you feel the stretch between the scapulae.
- Step 4. Hold the maximum rotation for 3–5 seconds, breathing deeply.
- Return. Return to center and rotate to the opposite side. Alternate, always controlling rotation from the trunk — not from the neck.
When not to perform
- Symptomatic thoracic disc herniation
- Recent vertebral fracture
- Recent thoracic spine surgery
- Severe osteoporosis with fragile vertebrae
- Ankylosing spondylitis in an advanced ossification phase
- Vertebral tumor or metastasis
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Thoracic Mobilization on a Foam Roller
Mobilizes the thoracic spine into extension using a foam roller. Improves mobility of the thoracic kyphosis and reduces secondary cervical compensations driven by stiffness in this region — common in people who spend long hours at a computer.
Thread the Needle Thoracic Rotation
Rotational mobilization of the thoracic spine in quadruped. Restores the thoracic rotation frequently lost in office workers — and whose absence forces the cervical and lumbar regions to compensate, generating pain.
Prone Cobra (Dynamic Thoracic Extension)
Integrated strengthening of the thoracic extensors, spinal erectors, and scapular stabilizers in a prone position. Different from the prone press-up (lumbar extension), the focus here is thoracic extension and scapular retraction — a key exercise against postural hyperkyphosis.