Upper back exercise guide
Seated thoracic rotation
Turn the upper body gently. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Seated thoracic rotation demonstration
Suggested dose
5 slow repetitions each side
Target area
Upper back
How to do Seated thoracic rotation
- 1Sit tall with feet flat and arms crossed loosely over your chest.
- 2Keep your hips facing forward as you rotate your upper body to one side.
- 3Return to the centre, then repeat on the other side.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • thoracic spine
- • rhomboids
- • mid-back muscles
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the upper back. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Rest your hands on your thighs and make a smaller turn.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the upper back. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.