Posture & ChestBeginner
Thoracic extension
Restores the upper-back mobility that a rounded posture slowly takes away.
- Primary muscles
- Upper spine, mid-back
- Suggested target
- 3 sets × 10 reps
- Difficulty
- Beginner
How to do it
- 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.
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.