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So many of my personal training clients suffer from rounded posture, tight pecs, and poor shoulder range of motion. Desk jobs are usually the major culprit, made worse by lots of bench presses and not enough mobility work.Sometimes I’ll give my clients a few common chest and back stretches, but there’s actually one move I prefer over stretching: quadruped thoracic rotations. This exercise opens up the entire upper body, reducing overall stiffness and enhancing spinal alignment. It’s a movement that almost anyone could benefit from, but especially those who are stuck behind a computer all day.Below, I’ll go over how to do quadruped thoracic rotations, their benefits, and common form errors to keep in mind. Roll out your yoga mat and give them a try for yourself.How to do quadruped thoracic rotationsConsult with your doctor before trying any new activity. This exercise can be done by most people, but beginners should consider meeting with a trainer for guidance on proper form.You’ll just need a yoga mat to do quadruped thoracic rotations. If you have sore knees, you can place a rolled-up towel or pillow underneath them for extra cushioning.Start by doing 5-8 rotations on each side, 3-4 times a week. As your upper body mobility improves, increase to 10 reps on each side. Gradually work your way up to doing this exercise for at least one set, 5-7 times a week.Quadruped thoracic rotations make a great addition to your warm-up routine. They can also be done after work or long periods of sitting.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Here’s how to do them:
