Mobility
Seated Thoracic Extension
Seated Thoracic Extension is a gentle mobility exercise that uses a chair back to help you practice bending through your upper and middle back.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on a chair with your feet flat and the top of the backrest just below your shoulder blades.
- Cradle the back of your head in your hands.
- Lean your upper back backward over the backrest.
- Hold the position at a gentle stretch.
- Slowly return to upright.
Form cues
- Keep your pelvis heavy on the seat.
- Breathe gently into your ribs.
- Keep your elbows relaxed.
Common mistakes
- Arching your lower backKeep your lower ribs from flaring upward so the bend stays above your waist.
- Throwing your head backwardLet your head follow your chest rather than tipping your chin toward the ceiling.
- Chasing a deeper stretchUse a small, controlled range rather than bouncing over the backrest.
Safety
Forcing the bend can irritate your neck or back. A hard backrest edge can create uncomfortable pressure, and an unstable chair can tip.
- Use a sturdy, non-wheeled chair on a level surface.
- Pad a hard backrest edge with a folded towel.
- Stop if you feel sharp pain, pinching, tingling, or dizziness.
If you have osteoporosis, a history of spinal fracture, or ongoing neck or back pain, ask a physiotherapist or doctor before using the backrest for leverage.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Start with shorter holds while you find a comfortable position.