Thoracic rotation turns your upper body left and right. Most spinal rotation should occur here, not in your lower back or neck. These drills restore the thoracic rotation your body needs. Get personalized mobility routines: Start your 14-day free trial Why This Matters Golf swings, tennis serves, and throwing all require thoracic rotation. When your mid-back cannot rotate, your lower back and shoulders compensate. Restoring thoracic rotation protects vulnerable areas. The Exercises Practice these exercises with control. Move slowly and respect your current range. Exercise 1 JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Exercise 2 JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Exercise 3 JME 153 Standing, rotate your upper body to the left and to the right. Be slow and controlled - find what works for each side. Exercise 4 JME 155 Stand with your legs in the formation as shown in the diagram. Either with your hands at your hips or out in front of you, rotate your upper body both left and right while maintaining the same leg position. Exercise 5 JME 160 Sitting in your chair, reach one arm toward the other ankle. Rotate enough to feel a gentle stretch in your side body and then return to the middle. Tips for Success Open book exercise is foundational for rotation Keep hips stable to isolate thoracic rotation Thread the needle reaches rotation with flexion Exhale as you rotate for more range Both directions typically differ; address each How Often to Practice Practice daily. Essential warmup for golf, tennis, and rotational sports. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial