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Thoracic Extension Over Chair

BeginnerMobilityTier T1

Use a chair back to gently extend your mid-back. Classic desk-worker exercise to reverse slouching.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • chair

No equipment? Try: Foam roller on floor

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

2 seconds each way

Tempo

Step-by-Step Guide

Set up

  • Sit in a sturdy chair with the back at your mid-back level
  • Scoot your hips to the back of the seat
  • Place hands behind your head with elbows wide
  • Keep feet flat on floor

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Tuck your chin slightly

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Lean back over the chair back

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Let your mid-back extend over the edge

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Don't arch your lower back

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Return to upright position slowly

Breathing

  • Exhale as you extend back
  • Inhale as you return

Form Cues

  • Move from mid-back not low back
  • Keep chin tucked
  • Go only to comfortable stretch
  • Breathe naturally

Common Mistakes to Avoid

  • Arching lower back
  • Moving too fast
  • Extending neck instead
  • Going too far

Safety Information

Stop if this causes sharp pain. Not suitable if you have vertebral fractures.

Progressions

Hold extended position for 2-3 seconds or add deep breath at end range

Foam Roller Thoracic ExtensionIntermediate

Regressions

Reduce range of motion or use a towel behind chair for cushion

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.