Thoracolumbar rotation with upper extremity mobility: arm half 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
  • rotate your torso back, onto your shoulder blades so they reach towards the floor
  • outstretch the top-side arm up towards the ceiling, in front of your body (starting position)
  • keeping your arm straight, reach back towards the ground above the top of your head
  • draw a large, imaginary half-circle on the ground with this hand
  • once your hand is down by your side, return to the starting position
  • repeat as needed
  • can work clockwise or counterclockwise, depending on the intention of the exercise