Videos
Instructions
- Sit upright on a stable chair with feet flat on the floor.
- Position your mid-back against the top edge of the chair backrest.
- Interlace your fingers and place both hands behind your head for support.
- Keep elbows wide and spine tall before starting the movement.
- Slowly lean your upper back over the chair edge, extending the thoracic spine.
- Pause briefly at the end range without straining your neck.
- Return smoothly to the upright starting position.
Technical tips
- Keep the lower back stable and avoid overarching the lumbar spine.
- Focus on moving through the upper back rather than the neck or lower back.
- Engage the core lightly to support the spine.
- Perform the movement slowly and under control without bouncing.
Breathing tips
- Inhale as you extend your upper back over the chair.
- Exhale as you return to the upright starting position.
Medical restrictions
- Acute thoracic spine injury
- Severe osteoporosis
- Uncontrolled lower back pain
- Recent spinal surgery
Description
The Seated Thoracic Extension over Chair is a simple yet effective mobility exercise designed to improve upper back (thoracic spine) extension and posture. This movement is especially beneficial for individuals who spend extended periods sitting, working at a desk, or using mobile devices, as it counteracts the common forward-shoulder and rounded-back posture. By leaning the upper back over the edge of a stable chair, you encourage controlled extension in the thoracic spine without excessive strain on the lower back or neck. This exercise helps enhance spinal mobility, supports better breathing mechanics, and promotes an upright posture, which can reduce tension in the neck, shoulders, and mid-back. It is often used as part of warm-ups, posture correction routines, or rehabilitation programs to maintain healthy spinal alignment and flexibility. Because it requires no special equipment other than a stable chair, it is accessible to most individuals, including beginners. Incorporating the Seated Thoracic Extension regularly can aid in alleviating discomfort caused by prolonged sitting, improve upper body movement quality, and support a healthier range of motion for activities such as overhead reaching or lifting. When performed consistently and with proper form, it contributes to better thoracic spine health and overall upper-body mobility.
What are the benefits of doing the Seated Thoracic Extension?
It improves thoracic spine mobility, helps correct poor posture from sitting, enhances breathing mechanics, and reduces tension in the neck and shoulders.
What is the most common mistake in Seated Thoracic Extension?
A common mistake is arching the lower back instead of focusing the movement on the upper back, which reduces effectiveness and may cause discomfort.
Is Seated Thoracic Extension safe for people with back pain?
It is generally safe for mild upper-back stiffness, but those with acute back injuries or spinal conditions should consult a healthcare professional before performing it.
How often should I do the Seated Thoracic Extension?
It can be performed daily, especially if you spend long hours sitting, to maintain good thoracic mobility and reduce postural stiffness.
How does Seated Thoracic Extension compare to Foam Roller Thoracic Extension?
Both target thoracic mobility, but the foam roller variant allows a deeper range of motion and added support, while the chair version is more accessible and beginner-friendly.
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