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Seated Thoracic Rotation Stretch | Upper Back Mobility for Older Adults

The seated thoracic rotation stretch is a chair-based movement that improves flexibility and mobility in the upper and middle back.
Performed by crossing the arms over the chest and gently rotating to one side, it helps relieve stiffness, improve posture, and support safe twisting movements used in daily life such as reaching, turning, and walking.

How to Do the Seated Thoracic Rotation Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Relax your shoulders down and keep your back upright.

  • Cross your arms gently over your chest.

  • Leading with your arms and shoulders, slowly rotate your upper body to one side.

  • Go only as far as is comfortable until you feel a stretch in your upper back.

  • Hold the position for 20–60 seconds, then return to the centre.

  • Repeat on the opposite side.

TIPS:

  • Keep your hips and legs facing forward — only your upper body rotates.

  • Move slowly into the stretch, avoiding jerky movements.

  • Breathe deeply and steadily, relaxing into the stretch.

  • Don’t lean forward or backward — keep your posture tall.

MUSCLES STRETCHED:

  • Thoracic spine muscles (mid-back)

  • Obliques (side of the trunk)

  • Rhomboids and trapezius (upper back)

BENEFITS:

  • Improves mobility in the mid-back (thoracic spine).

  • Relieves stiffness from sitting or slouching.

  • Helps with daily movements that involve turning or twisting.

  • Supports better posture and spinal health.

BEGINNER VERSION:

  • Rotate only a small amount, stopping at the first sign of a stretch.

  • Hold for 10–20 seconds if new to the exercise.

PROGRESSION OF EXERCISE:

  • Hold closer to 60 seconds as mobility improves.

  • Add gentle pulsing rotations instead of holding still to increase mobility.

  • Perform with hands behind your head (instead of across your chest) for a bigger stretch.