Procaryote
Back · Stretching

Seated Thoracic Extension Stretch

Seated thoracic extension stretch, 2 sets, hold for 20 seconds

Illustration of the Seated Thoracic Extension Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 20 seconds per stretch

Description: Sit upright on a chair with feet flat on the ground and pelvis stable. Take a deep breath in, then as you exhale, gently extend your thoracic spine by slightly tilting your head and upper back backward, keeping the lower back stable. Hold this position for 20 seconds without forcing.

Tips: Keep shoulders low and relaxed, avoid excessive arching of the lower back. Breathe calmly during the stretch.

Progression: When the stretch feels comfortable, gradually increase the duration up to 30 seconds per set.

At a glance

Goal
Stretching
Level
Beginner
Equipment
chair
Starting position
Seated on a chair, back straight, feet flat
Clinical goal
Improve mobility and extension of the thoracic spine
Also known as
seated upper back stretch, thoracic extension on chair, seated thoracic spine stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Seated Thoracic Rotation StretchSeated thoracic rotation stretch, 3 sets, hold for 20 seconds each side Self-massage of posterior shoulder tension points with a ballSelf-massage of posterior shoulder tension points with a ball, 2 sets of 1 minute Standing Lateral Incline StretchStanding lateral incline stretch, 3 sets, hold for 20 seconds on each side Thoracic opening with scapular retraction using elasticThoracic opening with scapular retraction using elastic, 3 sets, 12 repetitions Thoracic Rotation with Bent ArmThoracic rotation with bent arm, 3 sets, 8 repetitions per side Alternating Dynamic Posterior Chain StretchAlternating dynamic posterior chain stretch, 2 sets, 10 repetitions per side Chest stretch against a wallChest stretch against a wall, 3 sets, hold 30 seconds per side Child's PoseChild's pose, 3 sets, hold 30 seconds

See all back exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.