Upper back

Thoracic extension over chair

Mobility · Seated

How to do it

Only on a fixed, non-reclining chair back that meets your mid-back. Chair on wheels? Brace it against the desk first. Sit with your mid-back against the chair back, hands lightly behind your head. Lean the upper back over the chair while keeping the low back quiet.

Dose

8 reps

What you should feel

Your mid-back opening backwards

Common mistake

Hyperextending the low back.

Make it easier

Reduce the range and skip the hand support.

Avoid this movement if

You have osteoporosis or a mid-back injury and have not checked this movement with a clinician.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.