If you spend a lot of time sitting over your phone, at a desk, or reading, chances are your mid-back (thoracic spine) has stiffened up. Over time, this slumped posture can create tightness through the front of your chest and trunk, making it harder to straighten up and move well.
That’s where thoracic extension exercises come in — they’re all about opening up the mid-back so you can move freely, breathe better, and take pressure off your shoulders and lower back.
How Do You Know If You Need These?
A few signs your thoracic spine may be stiff:
- You naturally slump when sitting or standing.
- Pressing overhead (like a shoulder press) feels awkward or restricted.
- Holding your arms above your head for any length of time is tiring or uncomfortable.
If any of these ring true, these exercises are worth trying.
What’s the Goal?
Before moving on to harder versions, the aim is simple:
- Restore a pain-free range of motion.
- Build a sense of strength and stability in the mid-back.
Once you can do that, you’re ready to progress.
How to Do the Exercises
I’ll walk you through each variation in the video, but here’s the roadmap:
- Mobility (gentle movement)
- Cat–Cow stretch
- 30–60 seconds, three times per day
- Static strength / mobility holds
- Wall extension holds
- 10 seconds × 10 reps, twice per day
- Eccentric strength (controlling movement as you lower)
- Swiss ball hip extension lowering
- 2 rounds of 10 slow reps, once a day
- Concentric strength (pushing/lifting phase)
- Dumbbell pullover
- 3 rounds of 10–20 reps, every second day
- Functional strength (bringing it all together)
- Back bridges
- 4 rounds of 5–16 reps, once or twice a week
How to Progress Safely
- Increase weight, time, or reps by 5–10% per week.
- Stick with each level for up to six weeks.
- Once you feel comfortable, pain-free, and no longer improving, move on to the next stage.
Over time, you’ll notice better posture, stronger over head lifts, and more freedom through your mid-back.