Procaryote
Back · Mobility

Thoracic Opening in Y

Thoracic opening in Y, 3 sets, 8 repetitions, seated or kneeling

Illustration of the Thoracic Opening in Y exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Sit or kneel with your back slightly rounded or in a neutral position. Slowly raise your arms to form a Y while opening the thoracic cage, stretching the upper back, and bringing the shoulder blades closer together or lowering them. Finish with the chest open, the upper back elongated, and the neck relaxed.

Tips: Maintain controlled movement and avoid excessive arching of the lower back. Breathe deeply to facilitate thoracic opening.

Progression: Gradually increase the number of repetitions or hold the final position for a few seconds longer as the movement becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
None
Starting position
Assis ou à genoux, dos légèrement arrondi ou neutre
Clinical goal
Améliorer la mobilité de la colonne thoracique
Also known as
mobilisation thoracique en Y, extension thoracique bras en Y, ouverture du haut du dos

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

Thoracic Rotation and Opening in Side-Lying PositionThoracic rotation and opening in a side-lying position, 2 sets, 10 repetitions per side Thoracic Rotation in Glute BridgeThoracic rotation in glute bridge, 3 sets, 8 repetitions per side Thoracic Rotation in QuadrupedThoracic rotation in quadruped, 3 sets, 8 repetitions per side Thoracic rotation in quadruped with lower limb blockingThoracic rotation with lower limb blocking, 3 sets, 8 repetitions per side, in quadruped position Thoracic Rotation in Warrior PoseThoracic rotation in Warrior pose, 3 sets, 8 repetitions per side Thoracic Rotation on SwissBallThoracic rotation on SwissBall, 3 sets, 8 repetitions per side Thoracic rotation with foam roller in quadrupedThoracic rotation with foam roller in quadruped, 3 sets, 8 repetitions per side Thoracic rotation with medicine ball in seated positionThoracic rotation with medicine ball, 3 sets, 8 repetitions per side, in seated position

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.