Beginner · desk workers

    Thoracic Rotation Warmup

    Reset a stiff upper back in four minutes with controlled rotations through the thoracic spine.

    4 minUpper back, Shoulders, ObliquesStanding

    How to do it

    1. 1Stand tall with the BendyBar held horizontally across your collarbones, hands wide.
    2. 2Inhale, lengthen your spine, and rotate slowly to the right as far as feels comfortable.
    3. 3Exhale back to center. Repeat to the left. 8 reps per side.
    4. 4Move into a half-kneeling position. Rotate the same way, keeping your hips square.
    5. 5Finish with 10 slow shoulder pass-overs (bar travels from front to overhead and back).

    What it's good for

    • • Counteracts long hours hunched over a keyboard.
    • • Great pre-round warm-up for rotational sports.
    • • Helps you feel taller and more upright after a few rounds.

    Coaching cues

    • • Rotate from the rib cage, not by yanking with your arms.
    • • If your lower back wants to over-rotate, brace your glutes gently.
    • • Keep breathing, no holding your breath at end range.

    Run this with the BendyBar

    Every routine in the library is built around the same single tool.

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