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Exercise handout — move better, feel better.

Back

Supine Thoracic Extension on Block

IntermediateMobilityTier T2

Lie on your back with a yoga block under your mid-back for a sustained thoracic extension stretch.

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

  • yoga block

No equipment? Try: Rolled towel, Tennis balls in a sock

Dosage

2

Sets

60 sec

Reps / Time

30 sec

Rest

sustained hold

Tempo

Step-by-Step Guide

Set up

  • Place yoga block on floor horizontally
  • Lie on your back with block under mid-back (below shoulder blades)
  • Start with block on lowest height
  • Arms can rest at sides or overhead

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

    Step 1 of 6

    Settle your weight onto the block

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

    Step 2 of 6

    Let gravity gently extend your mid-back

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

    Step 3 of 6

    Arms can open to the sides to increase stretch

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

    Step 4 of 6

    Breathe deeply and relax

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

    Step 5 of 6

    Hold for 30-60 seconds

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

    Step 6 of 6

    Roll carefully off to the side when done

Breathing

  • Slow deep breaths
  • Exhale to release tension

Form Cues

  • Relax onto the block
  • Don't fight the stretch
  • Breathe into tight areas
  • Let go of tension

Common Mistakes to Avoid

  • Block too high or low
  • Holding tension
  • Not breathing
  • Moving around too much

Safety Information

Avoid with osteoporosis or vertebral issues. Roll off carefully.

Progressions

Use higher block setting or add arm overhead reach

Regressions

Use a rolled towel instead of block

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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.