Thoracic rotation against a wall in a half-kneeling (lunge) position is an excellent exercise to improve mid-back mobility while promoting core stability and hip control. The half-kneeling position helps limit compensation from the lower back and encourages proper spinal rotation. This exercise is beneficial for those with postural stiffness, athletes requiring rotational movement (such as golfers or tennis players), or individuals looking to counteract the effects of prolonged sitting.
Instructions (Left Side)
- Begin in a half-kneeling position with your left knee on the floor and your right foot forward, creating a 90-degree angle at both knees.
- Position yourself so that your right side is facing the wall, about 30 cm away.
- Engage your core and keep your hips squared forward.
- Extend both arms straight in front of you at shoulder height, with palms together.
- Keeping your lower body stable, slowly rotate your left arm open towards the wall, following your hand with your eyes.
- Try to touch the wall with your left hand while keeping your right arm extended forward.
- Hold briefly at the end of the movement, then return to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
Instructions (Right Side)
- Begin in a half-kneeling position with your right knee on the floor and your left foot forward, creating a 90-degree angle at both knees.
- Position yourself so that your left side is facing the wall, about 30 cm away.
- Engage your core and keep your hips squared forward.
- Extend both arms straight in front of you at shoulder height, with palms together.
- Keeping your lower body stable, slowly rotate your right arm open towards the wall, following your hand with your eyes.
- Try to touch the wall with your right hand while keeping your left arm extended forward.
- Hold briefly at the end of the movement, then return to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors
- Allowing the hips or lower back to rotate instead of isolating movement through the thoracic spine.
- Rushing the movement instead of controlling the rotation.
- Losing stability in the half-kneeling position by shifting weight or letting the front knee collapse inwards.
- Shrugging the shoulders or holding excessive tension in the upper body.
Progressions
To make the exercise more challenging, you can:
- Hold a light weight in the moving hand for added control and resistance.
- Increase the range of motion by gently pressing your hand against the wall for an extra stretch.
- Perform the movement without using the wall as a reference, requiring greater body awareness and control.
Regressions
To make the exercise easier, you can:
- Sit on a stable surface (such as a chair) to reduce lower-body demands.
- Stand closer to the wall to reduce the required range of motion.
- Use a foam roller or block between your knees for extra stability and to prevent hip movement.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.