SHIFT Fit
Half kneeling thoracic rotation
Half kneeling thoracic rotation: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Half-kneel with hands together in front.
- Open one arm rotating chest towards front leg. Keep pelvis steady.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep pelvis steady.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 1 set × 5 reps per side. | mat |
| intermediate | 2 sets × 5 reps per side; 45s rest between sets. | mat |
| intermediate | 2 sets × 8 reps per side; 60s rest between sets. | mat |
| intermediate | 1 set × 8 reps per side. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Twisting mainly through the pelvis; pulling with the arm; forcing the neck to follow farther. Exercise check: Keep pelvis steady.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.