Quadruped Rotation
Click below to be guided through a 1 minute Quadruped Rotation stretch
01:00
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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.
Quadruped Rotation
Quadruped Rotation enhances spinal mobility, targeting the lumbar and thoracic areas. Start on all fours and rotate your torso, improving flexibility and reducing stiffness.
Starting position
- Start on all fours with your hands beneath your shoulders and knees below your hips.
Motion
- Lift your right hand off the ground and place it behind your head, elbow pointing to the side.
- Rotate your torso to the right, opening up your chest and pointing your elbow towards the ceiling.
- Keep your hips square to the ground; the rotation should come from your upper back (thoracic spine).
- Hold the rotated position for a moment, feeling a stretch through your upper back
- Return to the starting position and repeat on the other side.
- Lift your left hand off the ground, place it behind your head, and rotate your torso to the left.
- Hold the rotated position briefly and then return to the starting position.
- Keep performing the movement for the duration of the timer
Tips
- Engage your core muscles for stability during the rotation.
- Move in a controlled manner, avoiding any sudden or jerky motions.