Posture & ChestBeginner

Thoracic extension

Restores the upper-back mobility that a rounded posture slowly takes away.

Target region: Thoracic spine mobility
Suggested target: 3 sets × 10 reps
Difficulty: Beginner

Why it helps

Rounded posture stiffens your upper spine over time, until turning to check your mirror or look over your shoulder gets noticeably harder. This restores that backward bend before you lose it for good.

How to do it

BraveREP athlete seated upright in the neutral start of a thoracic extension over a chair. — Neutral

BraveREP athlete gently extending the upper back over a chair while supporting the head. — Extend

1Sit in a chair with a low back, or use a foam roller across your mid-back.
2Support your head with your hands, elbows forward.
3Gently arch your upper back over the support, opening the chest.
4Return to neutral and repeat smoothly; move only the upper back.

Mobility focus

Target region

Thoracic spine extension

Involved muscles

Erector spinae

Position control

Rectus abdominis
Transverse abdominis
External oblique

Beginner notes

Keep the movement small at first and avoid forcing the range.

Common mistakes

Extending from the lower back instead of the mid-back.
Cranking the neck.
Going too fast.

Progression

Increase the range gradually as your upper-back mobility improves.

Safety

Avoid if you have a spinal condition without clearance from a professional.

BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.