Spiral line
Thoracic rotation
Easy2 minNo equipment
Movement guide
Thoracic rotation
DemandEasy
Equipment requiredNo equipment
Muscle focusNot yet classified
Loading the 3D figure…
Watch it bigger, and flip through similar moves, in the studio.Open in the studio
Existing guide · editorial review pending. Clinical review is pending.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- Wilke 2016 · partial evidence
No variation is labeled clinically validated.
Arms wide, hips still, rotate the ribcage and let the head follow. Turning through the upper back can feel stiff after long hours at a desk, and the spiral line that wraps your trunk is how walking stores its energy.
Make it easier or harder
Choose a version that fits your control and comfort.
Easier option
3D demoSide-lying open bookBeginner · No equipmentSuggested next step, beginner grade.
Harder option
3D demoWorld's greatest stretchIntermediate · No equipmentSuggested next step, intermediate grade.
How to do it
- 01Stand or sit tall with arms out wide at shoulder height.
- 02Keep the hips facing forward; they are the anchor the spiral winds against.
- 03Exhale and rotate the ribcage to one side, letting the head follow the arms.
- 04Inhale back through center and rotate the other way, six slow rounds per side.
Mistakes that waste your reps
- Letting the hips swivel along, which steals the rotation from the spine.
- Leading with the neck; the ribcage turns first, the head just comes along.
- Holding the breath; the exhale is what lets the trunk wind further.
Cross the arms over the chest and rotate through a smaller range.
Do it in a half-kneel, rear knee down, to lock the hips completely.
Where this comes from
Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.
Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence
Pairs well with
What it works
Muscles
Works the neck, shoulders and mid back. Individual muscles are not yet classified.
Equipment
None: body weight and floor space.
Level
Beginner. See the easier and harder options above.
Workouts that use it
- 10-minute morning stretch · 10 min
- 5-minute desk stretches · 5 min
- Chair Pilates workout · 20 min
- Fascial fitness workout · 15 min
- Chair exercises for seniors: a seated workout · 20 min
- 3-minute desk movement break · 3 min
- Kyphosis exercises for seniors: a spine-strengthening routine · 30 min
- Active recovery workout · 25 min
Show all 193 workoutsShow fewer workouts
- Daily mobility routine · 12 min
- Strength and balance exercises for seniors · 40 min
- Parkinson's exercise routine at home: big movements, strength and balance · 35 min
- Seated workout for MS: cardio, strength and stretches from a chair or wheelchair · 25 min
- Hypermobility exercises: a strength and control routine · 25 min
- Daily exercises for ankylosing spondylitis · 20 min
- Yoga for back pain (gentle beginner sequence) · 20 min
- Chair yoga for seniors · 20 min
- Joint care workout: move and strengthen every joint · 25 min
- Shoulder mobility and rotator cuff routine (with a band) · 25 min
- Spine mobility routine: neck to pelvis, every direction · 15 min
- Shoulder care routine for swimmers · 20 min
- Racket sport warm-up · 12 min
- Tennis and padel injury prevention · 25 min
- Ski warm-up · 7 min
- Long COVID: a gentle lying and seated routine · 12 min
- Neck and shoulder strength routine · 18 min
- Volleyball injury prevention · 30 min
- Pickleball warm-up · 10 min
- Boxing fitness workout: shadow boxing and bag rounds · 35 min
- Wheelchair workout: seated cardio and shoulder-protecting strength · 30 min
- Cerebral palsy strength and balance workout: for people who walk · 25 min
- Strength workout for Down syndrome: a gym routine with a training buddy · 40 min
- Stress relief workout: a 12-minute move, loosen and breathe reset · 12 min
- Trauma-sensitive yoga: a gentle practice where you choose · 20 min
- CrossFit warm-up and mobility routine: shoulders, wrists, hips and ankles · 15 min
- Martial arts warm-up with breakfalls: run, fall, move, balance, strengthen · 15 min
- Baseball arm care warm-up · 12 min
- Throwing arm strength workout · 35 min
- Dance warm-up: feet, hips, spine and small jumps · 15 min
- Cystic fibrosis workout: get moving, then huff · 35 min
- Surf warm-up: mobility, hops, jumps and pop-ups before you paddle out · 15 min
- Horse riding warm-up: hips, back and balance before you get on · 10 min
- Powerlifting mock meet: warm-up ladders, the referee's commands and openers · 90 min
- Weightlifting technique workout: the snatch and the clean and jerk from the top down · 60 min
- Weightlifting strength workout: front squats, clean pulls and push presses · 65 min
- Heart failure exercises at home: a seated or standing session · 40 min
- Squash strength and injury prevention · 35 min
- Table tennis warm-up · 10 min
- Table tennis strength and footwork workout · 40 min
- Learn the power clean: from the hang to the floor · 40 min
- Front squat technique workout: the rack, the grip and the depth · 30 min
- Snowboarding warm-up: a 10-minute routine for the top of the slope · 10 min
- Paddling warm-up: shoulders, trunk and wrists before kayaking, canoeing or paddleboarding · 8 min
- Strength workout for paddlers: heavy pulling, trunk rotation and shoulder care for kayaking, canoeing and SUP · 50 min
- Range of movement exercises for MND: a daily routine on your own or with a helper · 20 min
- Strength and power workout for throwers: lifts paired with medicine-ball throws, rotation and shoulder care · 50 min
- Throws warm-up: safety checks, spine and shoulder mobility, Shoulder Control and build-up throws · 20 min
- Handball warm-up: Knee Control, Shoulder Control, landings and a throwing build-up · 20 min
- Strength workout for handball players: jumps, barbell lifts, Shoulder Control, Nordics and Copenhagens · 55 min
- Water polo warm-up: shoulders, rotator cuff, trunk rotation and hips on the poolside · 12 min
- Strength workout for sailors: hiking holds, heavy legs, back extensors, pulling and trunk · 50 min
- Sailing warm-up: safety checks, legs for hiking, back, shoulders and hands before you launch · 10 min
- Windsurf and kitesurf strength workout: landings, legs, pulling, grip and trunk · 50 min
- Windsurfing, kitesurfing and wing foiling warm-up: kit checks, mobility and landings on the beach · 12 min
- Bronchiectasis workout: walk, huff and get stronger · 35 min
- Pole dance warm-up: wrists, shoulders, spine, hips and a graded hang before class · 15 min
- Aerial warm-up: shoulders, wrists, fingers, a graded hang and a tuck before silks, hoop or trapeze · 15 min
- Exercises after lung surgery: breathing, shoulders and walking · 15 min
- Swim workout for beginners: lengths, rests and a steady continuous swim · 35 min
- Seated chair yoga: 15 minutes, no standing · 15 min
- Massage ball routine: feet, forearms and chest · 15 min
- Hatha yoga class: a 45-minute beginner session · 45 min
- Pilates for MS: seated, standing and mat options · 25 min
- Strength workout for acid reflux: upright moves, no head-down poses · 25 min
- Oblique workout: side planks, Pallof presses, carries and Russian twists · 25 min
- Kundalini yoga for beginners: a 25-minute breath and movement practice · 25 min
- Pilates for hypermobility: a supported 20-minute class · 20 min
- Yoga for headaches and migraine: a 20-minute calm practice · 20 min
- Pilates for neck pain: a 20-minute head-supported class · 20 min
- Yoga for shoulder pain: a 20-minute sequence that builds up weight on the arms · 20 min
- 15-minute morning yoga: a gentle routine to start the day · 15 min
- Learn the jerk: dip, drive and split, then the clean and jerk · 45 min
- Seated chair Pilates: 15 minutes, no standing · 15 min
- Step-by-step Pilates for a sore shoulder: a 20-minute class · 20 min
- 10-minute desk yoga routine: seated and standing · 10 min
- Thruster workout: learn the squat-to-press, then an 8-minute EMOM · 35 min
- Yoga for COPD: a 25-minute follow-along practice, sitting and standing · 25 min
- Yoga for osteoporosis: a 30-minute class with the safe swaps built in · 30 min
- Landmine workout: presses, rows and rotations with one barbell · 40 min
- Gentle yoga for fibromyalgia: a 30-minute class with a stop point · 30 min
- Chair yoga for MS: a 25-minute class you can do sitting, with an optional standing block · 25 min
- Yoga for heart health: a 35-minute gentle class with no breath holds · 35 min
- Yoga for Parkinson's: a 30-minute class at a counter, sitting then standing · 30 min
- Chair yoga after a stroke: a 25-minute class, sitting, with an optional standing block · 25 min
- Yoga for carpal tunnel: a 25-minute wrist-free class with nerve and tendon glides · 25 min
- Rotation-focused Pilates for golfers: a 25-minute mat and standing class · 25 min
- Overhead squat progression: ankle, hip and shoulder mobility, then the dowel and the bar · 25 min
- Yoga for golfers: a 25-minute rotation, hip and balance class for non-golf days · 25 min
- Yoga for swimmers: a 25-minute dryland class for the upper back, shoulder blades and hips · 25 min
- Chair yoga for dementia: a 30-minute class to do together · 30 min
- Off-the-bike Pilates for cyclists: a 25-minute class for back extension, trunk and hips · 25 min
- Shoulder-safe Pilates for swimmers: a 25-minute dryland class for shoulder blades, trunk and hips · 25 min
- Yoga for vertigo and dizziness: a 20-minute head-up class, sitting then at a counter · 20 min
- Yoga for TMJ and jaw tension: a 20-minute jaw, neck and breath class · 20 min
- Yoga for stress relief: a 20-minute class to breathe, loosen, move and slow down · 20 min
- Big-movement Pilates for Parkinson's: a 25-minute chair, counter and mat class · 25 min
- Chair-and-bed Pilates after a stroke: a 20-minute class that protects your weaker arm · 20 min
- Spine-extension Pilates for ankylosing spondylitis: a 25-minute class for posture, rotation and breathing · 25 min
- Yoga for acid reflux: a 20-minute head-up class with belly breathing · 20 min
- Both-sides Pilates for tennis players: a 25-minute class for rotation, shoulder blades and hips · 25 min
- Off-the-wall Pilates for climbers: a 25-minute class for trunk tension, hips and shoulder blades · 25 min
- Pre-season Pilates for skiers: a 25-minute class for trunk, hips and single-leg balance · 25 min
- Yoga for tinnitus: a 20-minute calming class with the sound on · 20 min
- Chop and lift workout: from resisting a twist to cable wood chops · 30 min
- Yoga for hypermobility: a 25-minute stability-first class · 25 min
- Yoga for grief: a 15-minute gentle practice for hard days · 15 min
- Steady-breathing Pilates for heart conditions: a 40-minute class with a long warm-up and a seated cool-down · 40 min
- Yoga for ankylosing spondylitis: a 25-minute breathing, extension and rotation class · 25 min
- Off-court Pilates for basketball players: a 25-minute class for trunk control, hips, ankles and one-leg balance · 25 min
- Both-sides Pilates for athletes: a 30-minute class for trunk endurance, hips, the back of the body and one-leg balance · 30 min
- Gentle release for older adults: sitting and standing · 16 min
- Chair-to-mat Pilates for bigger bodies: a 30-minute class standing, at a chair and on the mat, with a chair-only option · 30 min
- Gentle postnatal yoga: a 20-minute class from the first weeks after birth, with an early stop point and caesarean options · 20 min
- Chair-to-mat yoga for bigger bodies: a 30-minute class seated, standing at a chair and wall, and on the mat, with a chair-only option · 30 min
- No-floor office Pilates: a 15-minute class by your desk, with a chair, a wall and an optional band · 15 min
- Recovery-day Pilates for rugby players: a 25-minute class for the neck, shoulder blades, trunk, hips and hamstrings · 25 min
- Recovery-day yoga for rugby players: a 25-minute class for the neck, upper back, hips and hamstrings · 25 min
- Breathe, move and rest: a 30-minute gentle yoga class for rheumatoid arthritis, mostly in a chair, with a flare-day version · 30 min
- Yoga for frozen shoulder: a 20-minute gentle class, with a 10-minute version for the painful stage · 20 min
- Both-sides yoga for tennis players: a 25-minute class for rotation, shoulders, hips and balance · 25 min
- Off-the-wall yoga for climbers: a 25-minute class for hips, shoulders, forearms and recovery · 25 min
- Pilates for spinal stenosis: a 25-minute bend-forward class, from chair to mat to counter · 25 min
- Yoga for spinal stenosis: a 25-minute bend-forward class, from chair to mat to counter, with no backbends · 25 min
- Yoga after a knee replacement: a 25-minute chair-and-mat class with no kneeling · 25 min
- Yoga for boxers: a 25-minute recovery class for shoulders, upper back, hips, hands and breathing, with no weight on your knuckles · 25 min
- Pilates for bloating: a 20-minute class for a swollen, uncomfortable tummy · 20 min
- Pilates for frozen shoulder: a 20-minute arms-low class, with a 10-minute shoulder block for the painful stage · 20 min
- Pilates for lymphoedema: a 25-minute moving class with arm and leg options · 25 min
- Yoga for surfers: a 25-minute class for the upper back, the back of the shoulder, hips and the pop-up, with breathing on land and no breath holds · 25 min
- Wrist-free Pilates for carpal tunnel: a 25-minute class with nerve and tendon glides and no weight on your palms · 25 min
- Yoga for baseball and softball players: a 25-minute class for non-throwing days, for the back of the shoulder, hips and trunk · 25 min
- Off-court yoga for volleyball players: a 25-minute class for ankles, one-leg balance, landing shapes and the hitting shoulder · 25 min
- Yoga after whiplash: a 15-minute seated and lying class for the first weeks, with small neck movements and no inversions · 15 min
- Yoga for low blood pressure: a 25-minute head-up class that wakes up your legs before you stand · 25 min
- Yoga for psoriasis: a 25-minute class at room temperature with nothing on your hands or knees, and a long rest to finish · 25 min
- Seated-and-standing Pilates for COPD: a 25-minute class with pursed-lip breathing and an optional side-lying block · 25 min
- Pilates for men's pelvic floor: a 20-minute lying, seated and standing class · 20 min
- Floor yoga for PoTS: a 25-minute lying, side-lying and seated class with one slow stand at the end · 25 min
- Head-up yoga after a concussion: a 15-minute seated and standing class with a symptom check · 15 min
- Head-up Pilates for vertigo and dizziness: a 20-minute chair and counter class · 20 min
- Steady morning yoga for bipolar disorder: a 25-minute daytime class with slow breathing, no holds and a short rest · 25 min
- Yoga with a buddy for Down syndrome: a 20-minute strength, balance and calm class with nothing on the head or neck · 20 min
- Same-order chair Pilates for dementia: a 25-minute class to do together · 25 min
- Adapted yoga for cerebral palsy: a 25-minute class sitting, then standing with a chair, strength before stretch · 25 min
- Rest-between-poses yoga for myasthenia gravis: a 20-minute cool-room class, sitting then at a chair, with no breath holds · 20 min
- Upright Pilates for acid reflux: a 25-minute class with no lying flat or head-down moves · 25 min
- Head-up Pilates after a concussion: a 15-minute seated and standing class with a symptom check · 15 min
- Both-sides yoga for horse riders: a 25-minute class for the hips, back and balance, after riding or on a non-riding day · 25 min
- Yoga for rowers: a 25-minute class for the hips at the catch, back endurance and the upper back, off the water · 25 min
- Yoga for triathletes: a 25-minute class for the swim, bike and run on an easy day · 25 min
- Yoga for cricketers: a 25-minute class for turning both ways, hips, hamstrings and one-leg balance, on a rest day or after a long day in the field · 25 min
- Hands-free Pilates for boxers: a 25-minute class for rotation, shoulder blades, trunk and stance, with no weight on your knuckles · 25 min
- Dryland Pilates for surfers: a 25-minute class for the back of the shoulder, upper-back rotation, trunk, hips and ankles, with short back bends and no breath holds · 25 min
- Rest-day Pilates for lifters: a 25-minute class for trunk endurance, the hinge, hips, ankles and the upper back, breathing out on every effort · 25 min
- Swim, bike and run Pilates for triathletes: a 25-minute class for the upper back and shoulder blades, the back and the front of the hips, trunk endurance, hips, calves and one-leg balance · 25 min
- Both-ways Pilates for cricketers: a 25-minute class for rotation, trunk and side endurance, the hips and hamstrings, both shoulders and front-leg balance, with no back bends · 25 min
- Out-of-the-crouch Pilates for hockey players: a 25-minute class for the front of the hips, the upper back, groin and side hips, rotation both ways and one-leg balance · 25 min
- Yoga for hockey players: a 25-minute class for the front of the hips, the upper back, groin strength, turning both ways and one-leg balance, on a lighter day or after a game · 25 min
- Yoga for figure skaters: a 25-minute off-ice class for ankles, one-leg balance in the landing shape, hips and turning both ways · 25 min
- Court-ready Pilates for pickleball players: a 25-minute class for balance and stepping, calves, hips, the trunk, and the paddle shoulder and forearm · 25 min
- Off-ice Pilates for figure skaters: a 25-minute class for both-ways rotation, the trunk, the landing leg, hips and ankles, with back bends kept small · 25 min
- Kick-and-guard Pilates for martial arts: a 25-minute class for the kicking leg, hips you control, rotation, the trunk, the neck and shoulder blades, with nothing on the head · 25 min
- Yoga for pickleball players: a 25-minute class at a counter for calves, one-leg balance and stepping, standing strength, and the paddle shoulder and forearm, with nothing head-down · 25 min
- Yoga for wrestlers: a 25-minute room-temperature class for the upper back and shoulders, hips out of the stance, back endurance and slow breathing, with nothing on the head · 25 min
- Control Pilates for gymnasts: a 25-minute class for trunk endurance, shoulder blades without weight on your hands, hips you control and the landing leg, with no extra stretching · 25 min
- Yoga for bodybuilders: a 25-minute rest-day class for the chest and front of the shoulders, the upper back, hips, thighs and calves, one-leg balance and a slow wind-down · 25 min
- Yoga for badminton players: a 25-minute class for calves and the Achilles, lunges, one-leg balance, the hitting shoulder and the back, after play or on a rest day · 25 min
- Off-court Pilates for badminton players: a 25-minute class for the calves and Achilles, one-leg balance and the side lunge, the hips, the trunk both ways and the hitting shoulder · 25 min
- After-shift Pilates for nurses: a 20-minute class with your legs up, a gentle lower back, hips, neck and shoulders, and a wind-down for sleep · 20 min
- Yoga for veterans: a 25-minute class you can choose your way through, sitting, then standing at a chair, with a back block and an eyes-open finish · 25 min
- Yoga for firefighters: a 25-minute room-temperature class for the upper back and shoulders, hips and legs, trunk endurance and a slow wind-down, for rest days and after shifts · 25 min
- Chair-to-mat Pilates for veterans: a 25-minute class for the back, upper back, legs and balance, with a seated option for every block · 25 min
- Yoga for over 50s: a 30-minute class for strength, balance and a strong back · 30 min
- Gentle yoga for Crohn's and colitis: a 25-minute class to breathe, move and rest · 25 min
- Supported Pilates for cerebral palsy: a 25-minute class lying, sitting and standing with a chair, for trunk control and balance · 25 min
- Pilates after whiplash: a 15-minute seated and lying class for the first weeks, head supported, with small neck movements · 15 min
- Yoga for lymphoedema: a 25-minute moving class with arm and leg options, no long holds and no heat · 25 min
- Shoulder Pilates: a 25-minute class for the shoulder blades, the rotator cuff, weight on your hands and reach overhead · 25 min
- Supported Pilates for muscular dystrophy: a 20-minute class sitting, then lying, with holds instead of lowering · 20 min
- Wheelchair Pilates: a 20-minute seated class for breathing, the trunk and the shoulders, with pressure relief between blocks · 20 min
- Trauma-sensitive Pilates: a 20-minute class where every move is your choice, sitting first, then standing, then an optional mat block · 20 min
- Buddy Pilates for Down syndrome: a 25-minute class for trunk control, balance and strength, with nothing on the head or neck · 25 min
- Upright Pilates for heart failure: a 35-minute sitting and standing class with a 15-minute warm-up, no lying flat and no breath holds · 35 min
- Push-and-pull Pilates for the upper body: a 30-minute class with a band · 30 min
Pain guides that use it
Part of a staged plan, with when to get help first.
- Neck pain: exercises that help, and when to get it checked
- Stiff neck or wry neck: how to ease it, and how long it lasts
- Tech neck: what really helps desk and phone neck pain
- Pinched nerve in the neck (cervical radiculopathy): exercises and what to expect
- Whiplash: exercises for recovery, and what the trials found
- Headaches from the neck (cervicogenic headache): exercises, and when to get checked
- Neck arthritis (cervical spondylosis): exercises, scans and warning signs
- Shoulder pain: exercises that help, and when to get it checked
Show all 110 pain guidesShow fewer pain guides
- Frozen shoulder: exercises matched to how sore it is, and what really helps
- Upper back pain: exercises, and the signs it isn't your back
- Costochondritis: chest wall pain, why the heart comes first, and what helps
- Broken, bruised or pulled rib: breathing, exercises and how long it takes
- Winged scapula: why a shoulder blade sticks out, the nerve causes to rule out, and exercises that help
- Little League elbow: inner elbow pain in young throwers, how long to rest, and the way back to throwing
- Little League shoulder: growth plate pain in young throwers, how long to rest, and getting back to throwing
- Elbow OCD (osteochondritis dissecans): outer elbow pain in young throwers and gymnasts, and Panner's disease
- Pulled stomach muscle and side strain: tummy pain that isn't a strain, recovery times, and a staged plan
- Scheuermann's disease (Scheuermann's kyphosis): a stiff, rounded upper back in teenagers, and what helps
- Occipital neuralgia: shooting pain at the back of the head, nerve blocks, and what exercise can do
- Stingers and burners: a burning, dead arm after a tackle, when it's an emergency, and playing again
- UCL injury of the elbow: rest and rehab or Tommy John surgery, and the way back to throwing
- Neck pain when cycling: position, reach, looking up from a low position, and exercises that help
- Upper back and shoulder pain when cycling: reach, bar height, the shoulder blades and what helps
- Shoulder pain when swimming (swimmer's shoulder): what to change in the pool and how to build back
- Neck pain when swimming (swimmer's neck): breathing, head position and how to build back
- Neck pain from sleeping: waking with a sore neck, pillows, positions and exercises
- Shoulder pain at night: lying on your side, the rotator cuff, frozen shoulder and how to sleep
- Shoulder pain when lifting your arm: the painful arc, rotator cuff, frozen shoulder and what helps
- Neck pain when turning your head: a stiff neck, a trapped nerve, whiplash, driving and what helps
- Upper back pain from sitting: the desk, the screen, posture, breaks and what helps
- Pain under the shoulder blade: the muscles, neck, ribs and shoulder, and causes that aren't the back
- Rib pain: a bruised or broken rib, costochondritis, a strain, a nerve, and the heart and lungs
- Chest muscle pain: a strained muscle, the chest wall, the heart and lungs, and how to build back
- Pain on the side of the neck: muscles and joints, a pinched nerve, glands, the throat and thyroid
- Middle back pain: the muscles, joints and ribs, the organs that can cause it, and how to build back
- Sternum (breastbone) pain: the chest wall, a blow, reflux, the heart and lungs, and what helps
- Back of shoulder pain: the rotator cuff, the joint, the neck, a trapped nerve and how to build back
- Upper back pain when breathing: the heart and lungs first, then the rib joints, muscles and a cough
- Neck and shoulder pain: the neck, a trapped nerve or the shoulder, desk and sleep, and the heart
- Neck pain in women: desk work, stress, migraine, pregnancy, the menopause and heart attack signs
- Shoulder pain in women: rotator cuff, frozen shoulder, the menopause, babies and heart attack signs
- Neck pain after a workout: soreness or a strain, crunches, shrugs and presses, and training again
- Neck pain in children and teens: stiff necks, screens, a baby's tilted head, and when it's urgent
- Rib pain in pregnancy: the bump, kicks and heartburn, what helps, and the pain to check the same day
- Neck pain in older adults: arthritis, a trapped nerve, spinal cord pressure, a fall, and what helps
- Shoulder pain in children and teens: falls, sport, a shoulder that slips, and the signs to check
- Wrist pain in pregnancy: carpal tunnel, swelling, the thumb after the birth, and when to call
- Shoulder pain in men: dislocations and the gym, the rotator cuff later, and heart attack signs
- Joint pain in menopause and perimenopause: aches, stiffness, hands and knees, HRT and what helps
- Shoulder pain in menopause and perimenopause: frozen shoulder, rotator cuff, neck and heart signs
- Upper back pain in women: desk work, the neck and ribs, bra fit and breasts, bones, and heart signs
- Neck pain in men: desk and site work, the gym and sport, whiplash, trapped nerves and heart signs
- Neck pain in pregnancy: posture, sleep and feeding positions, headaches, and the signs to check
- Shoulder pain in pregnancy: posture, the neck, sleeping on your side, and ectopic and other signs
- Upper back pain in men: desk work, lifting and the gym, ankylosing spondylitis, and heart signs
- Upper back pain in older adults: spinal fractures, a rounded back, arthritis, shingles and the heart
- Shoulder pain when reaching behind your back: the rotator cuff, frozen shoulder, the front, dressing
- Neck pain when looking down: phones and screens, the muscles and joints, nerve pain and what helps
- Lower back pain when twisting: strains, the facet joints, discs, golf, lifting and what helps
- Shoulder pain when throwing: the rotator cuff, the labrum, instability, throwing load and what helps
- Upper back pain when lifting your arm: the shoulder blade, the rotator cuff, the neck and what helps
- Wrist pain when doing front squats: the front rack, stiff wrists and shoulders, grips and straps
- Neck pain when doing push-ups: head position, the shoulder blades, planks and nerve signs
- Back pain when doing pull-ups: upper and lower back, arching and swinging, the hang and what helps
- Neck pain when bench pressing: the traps, your head on the bench, straining, the set-up and swaps
- Headaches when lifting weights: straining and breath holding, the neck, heat, and the signs to check
- Upper back pain when bench pressing: between the shoulder blades, the set-up, rib joints and swaps
- Neck pain when doing shrugs: the upper traps, your head, rolling, heavy loads, headaches and swaps
- Neck pain when deadlifting: head position, the upper traps, straining and headaches, and swaps
- Back pain when doing push-ups: the lower back sagging, between the shoulder blades, and swaps
- Lower back pain when doing Russian twists: the rounded twist, your feet, the obliques and swaps
- Neck pain when doing rows: shrugging, the upper traps, your head, upright and inverted rows, swaps
- Upper back pain when deadlifting: between the shoulder blades, rounding under load, ribs and swaps
- Lower back pain on the elliptical: leaning on the handles, stride, the ramp, stenosis and what helps
- Shoulder pain on the rowing machine: the front of the shoulder, shoulder blade, grip and the damper
- Neck pain on the treadmill: looking down, the rails, the upper back, headaches and what helps
- Lower back pain from golf: the swing, which side, discs and nerves, range practice and what helps
- Shoulder pain from golf: the lead shoulder, backswing, rotator cuff, AC joint and what helps
- Shoulder pain from tennis: the serve, rotator cuff, labrum, racket and strings, and what helps
- Lower back pain from tennis: the serve, load, stress fractures in young players and what helps
- Wrist pain from tennis: the little-finger side, ECU tendon, TFCC, grips, the backhand and what helps
- Pickleball elbow: outer or inner elbow, the paddle and grip, the backhand, braces and what helps
- Shoulder pain from pickleball: overheads, the rotator cuff, a stiff shoulder, falls and what helps
- Wrist pain from golf: the lead wrist, the little-finger side, the hamate, mats and grip, and what helps
- Lower back pain after yoga: backbends, forward folds and twists, what to change and a plan back
- Neck pain from Pilates: the hundred, curl-ups, rolling moves and the reformer, and what to change
- Neck pain after yoga: headstand, shoulder stand, plough, backbends and twists, and what to change
- Neck pain when driving: the headrest, looking over your shoulder, long journeys and after a crash
- Shoulder pain when driving: steering, the seatbelt, the rotator cuff, slings and after surgery
- Shoulder pain after shovelling: rotator cuff, throwing snow, a fall on ice, the heart and what helps
- Neck pain after flying: sleeping upright, neck pillows, screens, lifting bags and what helps
- Shoulder pain after painting: walls, ceilings, holding a roller up, the rotator cuff and what helps
- Neck pain after a massage: the face cradle, deep pressure, headaches and the signs to act on
- Back pain after a chiropractor: soreness after an adjustment, flare-ups, rare harms and what helps
- Neck pain after a chiropractor: soreness after an adjustment, headaches, rare harms and what helps
- Back pain from bowling: fast bowling in cricket, young bowlers, ten-pin, and what helps
- Wrist pain from bowling: the thumb and little-finger sides, bowler's thumb, ball fit and what helps
- Shoulder pain from bowling: fast and spin bowling, throwing in the field, ten-pin, and what helps
- Back pain from skiing: the stance, long days, falls and lifts, snowboarders' backs and what helps
- Back pain from horse riding: sitting trot, saddle and stirrups, the tailbone, the yard and falls
- Shoulder pain from surfing (surfer's shoulder): paddling, pop-ups, wipeouts, the neck and what helps
- Back pain from surfing: paddling, pop-ups, wipeouts, surfer's myelopathy and what helps
- Back pain from basketball: jumping, landing, contact, stress fractures in teens and what helps
- Back pain from pickleball: bending for low balls, twisting, lunges, stenosis and what helps
- Back pain from volleyball: spiking and serving, jumping, stress fractures in teens and what helps
- Shoulder pain from volleyball: spiking and serving, the rotator cuff, the labrum and what helps
- Back pain after football (soccer): kicking, tackles, young players' stress fractures and what helps
- Back pain after rugby: scrums, rucks and tackles, young players' stress fractures and what helps
- Shoulder pain from rugby: tackles, dislocations, the AC joint, the rotator cuff, stingers and help
- Back pain from hockey: field and ice hockey, the crouch, drag flicks, young players and what helps
Guides that use it
- Pilates for back pain guide
- Pilates for seniors guide
- Pilates for MS guide
- Pilates for hypermobility guide
- Pilates for neck pain guide
- Chair Pilates guide
- Pilates for shoulder pain guide
- Pilates for golfers guide
Show all 290 guidesShow fewer guides
- Pilates for cyclists guide
- Pilates for swimmers guide
- Pilates for horse riders guide
- Pilates for Parkinson's guide
- Pilates for stroke recovery guide
- Pilates for ankylosing spondylitis guide
- Pilates for tennis players guide
- Pilates for skiers guide
- Pilates for heart health guide
- Pilates for fertility guide
- Pilates for basketball players guide
- Pilates for athletes guide
- Postnatal Pilates guide
- Pilates for plus-size bodies guide
- Pilates for upper back pain guide
- Pilates for office workers guide
- Pilates for rugby players guide
- Pilates for kyphosis guide
- Pilates for bloating guide
- Pilates for frozen shoulder guide
- Pilates for rounded shoulders guide
- Pilates for headaches guide
- Pilates for degenerative disc disease guide
- Pilates for shoulder impingement guide
- Pilates for cervical spondylosis guide
- Pilates for POTS guide
- Pilates for chronic fatigue and ME/CFS guide
- Pilates for COPD guide
- Pilates for long COVID guide
- Pilates for the prostate guide
- Pilates for thyroid problems guide
- Pilates for vertigo guide
- Pilates for dementia guide
- Pilates for acid reflux guide
- Pilates after a concussion guide
- Pilates for boxers guide
- Pilates for surfers guide
- Pilates for baseball players guide
- Pilates for weightlifters guide
- Pilates for triathletes guide
- Pilates for cricketers guide
- Pilates for hockey players guide
- Pilates for volleyball players guide
- Pilates for pickleball players guide
- Pilates for figure skaters guide
- Pilates for martial arts guide
- Pilates for hikers guide
- Pilates for badminton players guide
- Pilates for nurses guide
- Pilates for firefighters guide
- Pilates for veterans guide
- Pilates for IBS guide
- Pilates for cerebral palsy guide
- Pilates for whiplash guide
- Pilates for mobility guide
- Pilates for polymyalgia rheumatica guide
- Pilates for your shoulders guide
- Pilates for older men guide
- Pilates for atrial fibrillation guide
- Pilates for muscular dystrophy guide
- Pilates for spinal cord injury guide
- Pilates for PTSD guide
- Pilates for Down syndrome guide
- Pilates for tinnitus guide
- Pilates for digestion guide
- Pilates for heart failure guide
- Pilates for back fat guide
- Pilates for the upper body guide
- Pilates for spine health guide
- Pilates for the chest guide
- Pilates for men over 40 guide
- Pilates for neck and shoulders guide
- Pilates for your joints guide
- Pilates in eating disorder recovery guide
- Yoga for back pain guide
- Yoga for seniors guide
- Chair yoga guide
- Yoga for men guide
- Hatha yoga guide
- Kundalini yoga guide
- Yoga for neck pain guide
- Yoga for headaches and migraine guide
- Yoga for high blood pressure guide
- Yoga for shoulder pain guide
- Yoga for posture guide
- Morning yoga guide
- Desk yoga guide
- Yoga for upper back pain guide
- Yoga for lungs and COPD guide
- Yoga for osteoporosis guide
- Yoga for fibromyalgia guide
- Yoga for MS guide
- Yoga for heart health guide
- Yoga for Parkinson's guide
- Yoga for stroke recovery guide
- Yoga for PTSD guide
- Yoga for carpal tunnel guide
- Yoga for chronic fatigue guide
- Yoga for cyclists guide
- Yoga for golfers guide
- Yoga for swimmers guide
- Yoga for dementia guide
- Yoga for vertigo guide
- Yoga for TMJ guide
- Yoga for eyes guide
- Yoga for stress relief guide
- Yoga for memory and concentration guide
- Yoga for acid reflux guide
- Yoga for tinnitus guide
- Yoga for long COVID guide
- Yoga for hypermobility guide
- Yoga for grief guide
- Yoga for ankylosing spondylitis guide
- Yoga for kidney health guide
- Yoga for addiction recovery guide
- Yoga for sinus problems guide
- Postnatal yoga guide
- Yoga for plus-size bodies guide
- Yoga for weightlifters guide
- Yoga for skiers guide
- Yoga for rugby players guide
- Yoga for rheumatoid arthritis guide
- Yoga for kyphosis guide
- Yoga for frozen shoulder guide
- Yoga for tennis players guide
- Yoga for climbers guide
- Yoga after a knee replacement guide
- Yoga for lupus guide
- Yoga for boxers guide
- Yoga for the rotator cuff guide
- Yoga for psoriatic arthritis guide
- Yoga for surfers guide
- Yoga for gout guide
- Yoga for baseball players guide
- Yoga for volleyball players guide
- Yoga for degenerative disc disease guide
- Yoga for cervical spondylosis guide
- Yoga for whiplash guide
- Yoga for shoulder impingement guide
- Yoga for low blood pressure guide
- Yoga for psoriasis guide
- Yoga for allergies and hay fever guide
- Yoga for PoTS guide
- Yoga after a concussion guide
- Yoga for bipolar disorder guide
- Yoga for eating disorders guide
- Yoga after a spinal cord injury guide
- Yoga for Down syndrome guide
- Yoga for cerebral palsy guide
- Yoga for polymyalgia rheumatica guide
- Yoga for myasthenia gravis guide
- Yoga for muscular dystrophy guide
- Yoga for horse riders guide
- Yoga for rowers guide
- Yoga for triathletes guide
- Yoga for cricketers guide
- Yoga for hockey players guide
- Yoga for figure skaters guide
- Yoga for pickleball players guide
- Yoga for wrestlers guide
- Yoga for bodybuilders guide
- Yoga for badminton players guide
- Yoga for nurses guide
- Yoga for veterans guide
- Yoga for firefighters guide
- Yoga over 50 guide
- Yoga for Crohn's and colitis guide
- Yoga after spinal fusion guide
- Yoga for atrial fibrillation guide
- Yoga for heart failure guide
- Yoga for diastasis recti guide
- Yoga for lymphoedema guide
- Yoga for rounded shoulders guide
- Yoga for chronic pain guide
- Somatic yoga guide
- Yoga for your shoulders guide
- Yoga for older men guide
- Yoga for older women guide
- Yoga for the vagus nerve guide
- Yoga for spine health guide
- Yoga for detox guide
- Yoga for women over 50 guide
- Yoga for men over 40 guide
- Yoga for the neck and shoulders guide
- Yoga for shoulder mobility guide
- Joints guide
- Shoulder joint guide
- Spine guide
- Fascia exercises guide
- Fascia stretching guide
- Cupping guide
- Gua sha guide
- Sports massage guide
- Fascial manipulation guide
- Neck and shoulders guide
- Fascia hydration guide
- Upper back guide
- Fibromyalgia guide
- Ribs guide
- Posture guide
- Older adults guide
- Hypermobility guide
- Tight fascia guide
- MELT method guide
- Menopause guide
- Chronic pain guide
- Exercise for older adults
- Exercise for rheumatoid arthritis
- Exercise for fibromyalgia
- Exercise for Parkinson's
- Exercise with MS
- Exercise and dementia
- Exercise for hypermobility
- Exercises for ankylosing spondylitis
- Exercise for migraine
- Exercise with long COVID
- ME/CFS and exercise
- Exercise for an underactive thyroid (hypothyroidism)
- Exercise with Crohn's and colitis (IBD)
- Exercise for wheelchair users
- Exercise after an amputation
- Exercise for Down syndrome
- Exercise for stress relief
- Exercise for chronic pain
- Exercise with cystic fibrosis
- Exercise with heart failure
- Exercise for psoriatic arthritis
- Exercises after breast cancer surgery
- Exercise with motor neurone disease (MND, ALS)
- Exercise with scleroderma
- Exercise with bronchiectasis
- Exercise with pulmonary fibrosis and ILD
- Exercise after heart surgery
- Exercise with lung cancer
- Exercise after cataract surgery
- Exercise after retinal detachment surgery
- Exercise after a spinal cord injury
- Exercising when you're ill
- Exercise while breastfeeding
- Posture guide
- Sitting posture guide
- Forward head posture guide
- Rounded shoulders guide
- Kyphosis guide
- Uneven shoulders guide
- Military neck guide
- Warming up guide
- Rest days guide
- Mobility guide
- How to power clean guide
- How to snatch guide
- How to front squat guide
- How to do a clean and jerk guide
- Arnold press guide
- Kettlebell windmill guide
- Thrusters guide
- Zercher squats guide
- Landmine press guide
- Push press guide
- Overhead squats guide
- Battle ropes guide
- Hang clean guide
- Landmine rows guide
- Kettlebell halos guide
- Cable woodchoppers guide
- Wall angels guide
- Y-T-W raises guide
- Cuban press guide
- Strengthen your neck guide
- Thoracic mobility guide
- Neck mobility guide
- Lung capacity guide
- Walking pad guide
- Tennis and padel guide
- Volleyball guide
- Baseball and softball guide
- Surfing guide
- Squash guide
- Table tennis guide
- Kayaking and paddleboarding guide
- Throwing events guide
- Handball guide
Browse more
Questions people ask
What muscles does the Thoracic rotation work?
It works the neck, shoulders and mid back.
What equipment do I need for the Thoracic rotation?
No equipment: your body weight and a little floor space.
Is the Thoracic rotation good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the World's greatest stretch.
What is an easier alternative to the Thoracic rotation?
Try the Side-lying open book. It is the suggested step down from this move.
How do I make the Thoracic rotation harder?
Progress to the World's greatest stretch. Follow that guide’s technique and any stated timing.
One move is a start. A thread is better.
When you want it built for you daily: The Daily Thread membership · $12/mo or $89/yr · not yet open