Thoracic Rotation stretch

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How to perform:  

1. Sit in a high-seated position (on a sturdy chair or bench) with feet flat on the ground and spine upright. 

2. Place one hand behind your head, keeping the elbow open and pointing to the side. 

3. Engage your core to support the spine. 

4. Extend and slowly slide the opposite arm down the same side inner thigh, allowing your torso to rotate and side bend gently. 

5. Keep the elbow of the top arm open and avoid collapsing forward. 

6. Pause at the point of a gentle stretch along the side and back. 

7. Slowly return to the starting position and repeat on the other side. 

8. Hold for 15–30 seconds per side 

9. Repeat 2–3 times per side  

Benefits:  

1. Enhances thoracic spine and torso mobility 
2. Stretches the latissimus dorsi, erector spinae, and oblique muscles 
3. Encourages better posture and side-body flexibility 
4. Ideal for desk workers and those with tight backs