Stretch of the Week: Side Lying Thoracic Rotation Stretch
By Amanda Gallow, DPT, SCS
AZOPT Buckeye Physical Therapist
Stretch Type: Dynamic
How to Perform: Lie on your side. Pull your knees towards your chest. Grab your knees with your bottom arm. Keep your top arm across your chest. Rotate your torso down towards the ground so your back lies flat on the ground. Be sure your neck and head follow the rotational motion. Hold for 2 seconds and come back to the starting position. Repeat 15 times each side. Be careful: you should not feel this in your lower back. If you do, try to bring knees closer towards your chest and focus on rotating from your upper back.
Why Perform This Stretch: This is a dynamic stretch to address mobility of your thoracic spine (upper back). It is an important motion for many overhead and upper extremity sports such as swimming, baseball, softball, tennis and golf. This stretch can be performed prior to and after activity.
