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Thoracic Extension
Exercise Library > Thoracic Extension
How To Do Thoracic Extension Exercises
The thoracic spine refers to the middle portion of the back, which contains 12 vertebral segments and connections to each of the 12 ribs.
Adequate thoracic extension allows for full upright posture and overhead arm mobility. The exercises below will train not only the mobility of the spinal joints, but also the strength and coordination of the muscles responsible for thoracic mobility.
Here are three options to get you started with Thoracic Extension.
Level 1:
Passive Chair Extension
Level 2:
Foam Roller / Towel Extension
Level 3:
Seated Active Extension
Level 1
Passive Chair Extension
Find a seated position in a stable chair with a backrest height at around your mid back.
Lean backwards over the back of the chair, focusing on extension above the level of the backrest. Hold for a few seconds, then return to the starting position. Keep your arms across your chest or supporting the back of the head.
Level 2
Foam Roller / Towel Extension
Lay with a foam roller or towel roll under your mid-back. Keeping your hips on the ground and supporting your head and neck with your hands, extend your upper body backwards over the roll. Hold for a few seconds, then return to the starting position.
Keep your core engaged to prevent extension at your low back, focusing instead on extension of your mid back.
Level 3
Seated Active Extension
Find a seated position in a stable chair away from the backrest. Then, extend your mid back upward as if you were reaching your chest or elbows toward the ceiling. Hold at the top for a few seconds, then return back to the starting position.
Instead of using gravity or the chair for assistance (as in Levels 1 & 2), this exercise challenges your thoracic spine muscles to perform thoracic extension.
🟢 What You Should Feel:
A stretch or tightness in the mid-back, or muscles working along the mid back.
🔴 What You Shouldn’t Feel:
Pain in the neck, back, or arms.
📶 Progression Criteria:
Choose the level where you feel the best stretch or movement in the mid back. Work toward Level 3 to challenge your muscle strength and endurance in addition to joint mobility.
More Variations & Progressions
Don’t have a foam roll?
Try using a rolled up yoga mat or towel instead. These items can also be placed against the backrest of your chair to alter the point where extension occurs.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
Explore thoracic flexion by curling your mid-back forward. Alternate between this position and an extended position to explore your full range of thoracic movement.
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