Lying Thoracic Rotations
Thoracic spine rotation, desk worker deficit correction
Why it works
The thoracic spine is designed to rotate, but sitting all day locks it up. Lost thoracic rotation forces the lower back and neck to compensate, leading to pain. Controlled rotation restores range that most desk workers lose by midday.
How to do it
- Lie on your side with knees stacked and bent to 90 degrees. Arms extended in front
- Open your top arm across your body, rotating through the ribcage. Follow your hand with your eyes
- Bring the arm back slowly. Keep your hips completely still throughout
- If the hips are moving, reduce the range — the rotation should come from the thoracic
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Lying Thoracic Rotations?
The minimum effective dose for Lying Thoracic Rotations is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Lying Thoracic Rotations target?
It targets thoracic spine rotation, desk worker deficit correction. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Lying Thoracic Rotations worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Lying Thoracic Rotations easier or harder?
To scale it down: Seated rotation. To make it harder: Open-book from side-lying.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
