Half-Kneeling Thoracic Rotation
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Half-Kneeling Thoracic Rotation – a highly effective drill that isolates true thoracic (mid-back) rotation while blocking unwanted hip and low-back movement with a ball/yoga block against the wall.
🔥 Potential Benefits:
- ✅ Strongly targets thoracic spine rotation mobility
- ✅ Improves mid-back extension and rotational control
- ✅ Ball/block setup prevents cheating from hips or low back
- ✅ Enhances posture, overhead mechanics, and breathing
- ✅ Perfect for desk workers, overhead athletes, or anyone with stiff mid-back
📝 Exercise Details:
Exercise: Half-Kneeling Thoracic Rotation
Difficulty Level: All levels
🛠️ What You’ll Need:
✔ Ball, yoga block, or similar object
✔ Wall space
📅 When to Use This:
Daily mobility work, warm-ups before overhead pressing/throwing, posture resets, or anytime your mid-back feels locked up. Push gently into the wall with the front arm, keep constant pressure on the ball/block, and rotate only through the thoracic spine.
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📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new mobility exercises, especially if you have back or shoulder concerns.