The correct form for side lying thoracic rotation is to lie on one side with the feet stacked and the knees bent. Place one hand on the floor in front of the body for support. Rotate the upper body away from the floor and hold for a few seconds before returning to the starting position.

How to Perform: Lie on your side. Pull your knees towards your chest. Grab your knees with your bottom arm. Keep your top arm across your chest. Rotate your torso down towards the ground so your back lies flat on the ground. Be sure your neck and head follow the rotational motion. Hold for 2 seconds and come back to the starting position.

The Side Lying Thoracic Rotation is an effective exercise for targeting the thoracic spine, shoulders, and hips. To perform this exercise, lie on your side with your bottom arm extended in front of you and your top arm resting on your hip. Bend your knees at a 90-degree angle and keep your feet together on the ground.

Here is how you perform the side lying external rotation exercise. Lie unilaterally with your hands on your head to keep it steady. Tightly hold a dumbbell with your other hand. As you hold a dumbbell in your other hand, keep your elbow bent at a 90-degree angle at your side. Position the dumbbell to rest a few inches from your stomach.

Side-lying rotation with a reach involves thoracic mobility while reaching upward with one hand. Lie on the right side of your body on the floor, bring your palms together and extend your arms in front of your chest. Bend your left knee and hip to about 90 degrees and extend your right leg away from you.