Thoracic Extension on SwissBall with Arm Elevation
Thoracic extension on SwissBall with arm elevation, 3 sets, 10 repetitions
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Description: Lie on the SwissBall, stomach facing down, supported on your knees or feet according to comfort. Keep your neck relaxed, open the thoracic cage by extending the upper back, bringing the shoulder blades closer or lowering them while slowly raising the arms backward. Hold the final position with the chest open and the upper back extended before gently returning to the starting position.
Tips: Keep your gaze toward the floor to avoid straining the neck, and control the movement to prevent overextension. Breathe deeply while opening the chest.
Progression: Gradually increase the number of repetitions or hold the final position a few seconds longer as the exercise becomes easier.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- SwissBall
- Starting position
- Lying face down on SwissBall, supported on knees or feet
- Clinical goal
- Strengthen the upper back muscles and improve thoracic mobility
- Also known as
- upper back extension on ball, thoracic opening SwissBall, thoracic extension with arms raised
