Limited rotation and reach
What it usually means, what is likely tight and weak, and a routine that helps. Also called thoracic rotation with reach, tight chest when turning.
In short
Turning and reaching an arm back to one side is limited. It adds shoulder and chest opening to trunk rotation.
Why it matters
Turning and reaching back needs the mid back and the front of the shoulder to open. A limited side can pull on the shoulder and neck.
Usually tight
- · Chest (reaching side)
- · Lats
- · Obliques (opposite side)
Usually weak
- · Mid back rotators
- · Shoulder blade muscles
Other things that can cause it
- · Shoulder pain on reaching back
A corrective routine for limited rotation and reach
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Static stretch
Dynamic stretch
Strengthen
Everyday habit
Reach for the seat belt and back seat with a turn from the mid back, not just the arm.
How long it takes
Often improves in 3 to 5 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the trunk rotation to reach part of the scan: face the camera, feet hip width, arms out in front at shoulder height. Kentro measures each side separately, so you see which side it is and whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks limited rotation and reach and the rest of your posture and movement, then builds your routine.
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