Open Book and Quadruped Thoracic Rotations

A floor sequence for mid-back mobility: side-lying open books, quadruped rotations, and thread the needle. Students gain thoracic rotation for throwing, striking, or swimming without compensating through the low back or shoulder.

How to play

1. Pre-test (1 minute): seated cross-legged with arms crossed, rotate to each side while a partner notes how far the shoulder turns.
2. Open book (2 minutes): on the side with knees stacked at 90 degrees and arms straight in front; open the top arm, following the hand with the eyes, toward the other side; 8 per side.
3. Quadruped rotation (1.5 minutes): one hand behind the head, bring the elbow toward the support arm, then up to the ceiling; 8 per side.
4. Thread the needle (1.5 minutes): from all fours, slide one arm under the body until the shoulder rests on the mat, then open it to the ceiling; 6 per side.
5. Post-test (1 minute): repeat the seated rotation and the partner compares the range.

Rules

• In the open book, the knees stay stacked on the floor so the upper back does the turning.
• The low back does not arch; the mid-back does the moving.
• Safety: if there is arm tingling or back pain, shorten the range.

Variations

Adaptations

• Wheelchair users: seated rotations with arms crossed and a partner guiding the turn.
• Students with visual impairments: the partner describes each turn and guides it with a touch on the shoulder.
• Limited mobility: 5 reps and half the range.

Learning goals

• Improve thoracic rotation before throwing or striking.
• Tell upper-back movement apart from low-back movement.
• Use a simple test to check the effect of mobility work.

Equipment for a class of 25

• yoga mats: 25

Teacher tip

It fits well before badminton, team handball, or volleyball. The usual mistake is rotating from the hips: watch that the knees stay together in the open book.

More activities like this

More warm-ups for High School