At your desk

Seated Thoracic Extension

by Kaira

Gives the upper back the extension it never gets while you lean toward a monitor.

How to do it

  1. Use a chair that will not roll or tip back; sit so the top of the backrest meets your mid-back, feet flat on the floor.
  2. Rest your hands behind your head with the elbows wide, letting your hands carry the weight of your head.
  3. Breathe in and lean back over the backrest into a comfortable arch, then return to tall.
  4. Keep the low back quiet and the range small — the movement belongs to the upper back.
Foam Roller Thoracic ExtensionMiddle back · Intermediate · 3 × 20 sProne Cobra HoldMiddle back, Lower back · Intermediate · 3 × 20 sFloor Thoracic OpenerChest · Beginner · 2 × 30 sScapular SqueezeMiddle back · Beginner · 2 × 12Seated Spinal TwistMiddle back · Beginner · 2 × 30 sBand Pull-ApartShoulders, Middle back · Beginner · 3 × 12

In these programs

with Kaira

Desk back reset

4 wk · 5×/wk · 8 min/day

  • Office
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Seated Thoracic Extension — how to do it, muscles worked · Sport AI