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Back · Mobility

Thoracic Opening in Warrior Position

Thoracic opening in warrior position, 3 sets, 8 repetitions per side

Illustration of the Thoracic Opening in Warrior Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Sit down, kneel, or lie down depending on the chosen variation. Starting from a slightly rounded or neutral back position, open the chest by stretching the upper back, bringing the shoulder blades closer or lowering them, and if possible, raise the arms. Finish with the chest well open, the upper back elongated, and the neck relaxed.

Tips: Keep slow and controlled movements to feel the thoracic opening clearly. Do not force the extension if you experience discomfort. Breathe deeply to accompany the opening.

Progression: Gradually increase the number of repetitions or hold the final position for a few extra seconds when the exercise becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Seated, kneeling, or lying down depending on the variation
Clinical goal
Improve thoracic spine mobility
Also known as
thoracic opening, upper back stretch, thoracic mobilization

Precautions

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

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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.