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Exercise handout — move better, feel better.

Back

Thoracic Extension Over Chair

BeginnerMobilityTier T0

Improve upper back mobility to reduce strain on the neck. Stiff thoracic spine often contributes to neck problems.

Targets: Neck (Cervical 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

8

Reps / Time

30 sec

Rest

2-3 second hold

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with a firm back at mid-back height
  • Place hands behind your head
  • Elbows pointing forward

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

    Step 1 of 5

    Gently lean your upper back over the chair back

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

    Step 2 of 5

    Let your upper back extend, not your lower back

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

    Step 3 of 5

    Keep your neck relaxed, do not crank head back

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

    Step 4 of 5

    Hold for 2-3 seconds

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

    Step 5 of 5

    Return to upright and repeat

Breathing

  • Exhale as you extend
  • Inhale as you return

Form Cues

  • Upper back moves, not lower back
  • Keep neck relaxed
  • Breathe as you extend
  • Controlled movement

Common Mistakes to Avoid

  • Extending from lower back
  • Cranking neck backward
  • Moving too fast
  • Chair too low or too high

Safety Information

Keep neck relaxed throughout. Stop if it causes neck pain.

Progressions

Add arm reach overhead during extension.

Scapular Retraction (Squeeze Shoulder Blades)Beginner

Regressions

Smaller range. Use a folded towel for padding.

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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.