Curated Action

Child's Pose Quadruped Thoracic Rotation

GolfMobility & Recovery

Child's Pose Quadruped Thoracic Rotation is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 21 sec

Training Details

0:00 / 1:21
Sourceyoutube.com/watch?v=XV6X3NZnWlk
AuthorYouTube creator

Child's Pose Quadruped Thoracic Rotation

Kneel and sit your hips back onto your heels in a modified child's pose. Place one forearm down between your knees and rest the other hand on the small of your lower back. Actively rotate the upper shoulder toward the ceiling while pushing firmly through the grounded elbow.

Key points

  • Keep your hips firmly seated back on your heels throughout to lock out lumbar rotation
  • Imagine being trapped inside a low tunnel so you cannot sit up, forcing pure rotation
  • Push down into the floor through the bottom elbow and pull the shoulder blade down while rotating the top shoulder upward

Common mistakes

Lifting the hips off the heels, which allows the lower back to compensate instead of isolating thoracic rotation.

Sets: 1Rest: 1 minEst. duration: 1 min 21 sec
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