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Back

Wall Thoracic Extension

BeginnerMobilityTier T0

Stand with your back to a wall and gently lift your chest without arching your lower back. Safe and gentle extension exercise.

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
  • Works at the gym

Home Options

  • wall

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

slow and controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with your back flat against a wall
  • Bend knees slightly and step feet forward 6 inches
  • Press your lower back gently into the wall
  • Tuck your chin slightly

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

    Step 1 of 5

    Keep lower back pressed into wall

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

    Step 2 of 5

    Gently lift your chest toward the ceiling

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

    Step 3 of 5

    Feel a stretch in your mid-back

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

    Step 4 of 5

    Hold for 2 seconds

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

    Step 5 of 5

    Relax and repeat

Breathing

  • Breathe naturally
  • Exhale as you lift chest

Form Cues

  • Chest lifts, low back stays flat
  • Think of lengthening your spine
  • Keep breathing
  • Gentle effort only

Common Mistakes to Avoid

  • Arching lower back off wall
  • Jutting chin forward
  • Holding breath
  • Too much effort

Safety Information

Very safe exercise. Good option when other extension exercises are too intense.

Progressions

Add arm raises or hold position longer

Thoracic Extension Over ChairBeginner

Regressions

Focus on just pressing low back into wall without chest lift

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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.