Thoracolumbar rotation with upper extremity mobility: arm circles

Active mobility exercise for the thoracolumbar region through to the upper extremities, particularly the shoulders (glenohumeral and scapulo-thoracic joints)

  • start lying on one side, hips and knees slightly bent
  • outstretch the top-side arm in front of your body
  • draw a large, imaginary circle on the ground with this hand and, as you start reaching behind your body, roll back onto your shoulder blades so they reach towards the floor
  • continue this movement until you return to the starting point of the circle
  • repeat as needed
  • can work clockwise or counterclockwise, depending on the intention of the exercise