MobilityBWMat
Side-lying rotational drill where the top arm 'opens' across the body toward the floor behind you, training thoracic rotation while the hips stay anchored by a bent bottom leg.
Demo: Physical therapy demo channel
Sets
2
Reps
8-10 per side
Rest
20s
Contraindications
None significant — low-risk, controlled range drill.Setup
Lie on your side, hips and knees bent to 90 degrees, arms extended together in front at shoulder height.
Execution
- 1Keeping the knees stacked and glued together, rotate the top arm and chest open toward the ceiling and floor behind you
- 2Follow the moving hand with your eyes
- 3Go as far as control allows, then return to the start
- 4Move with the breath, exhaling as you open
Key cues
- Knees stay stacked and still throughout
- Let the eyes lead the rotation
- Reach long through the fingertips, don't just twist the shoulder
- Control the return, don't just drop the arm back
Common faults
- Letting the top knee lift off the bottom knee
- Only rotating the arm, not the thoracic spine
- Rushing the movement instead of controlling it
- Holding breath through the rotation
Tweaks
- Hold at end range for 2-3 breaths for a static variant
- Add a small pulse at the deepest point of rotation
- Support the head with a pillow if neck strain occurs
Regressions
Progressions
Muscles
Primary: Thoracic Rotators, Obliques
Secondary: Pecs, Lats
Notes
A go-to corrective for people who rotate through the low back instead of the upper back.
Sources
Attribution: Standard physical therapy / golf fitness staple