Chair back extension
Also called seated thoracic extension, lean back over the chair
- Works
- Middle of the back and spine · thoracic spine and its muscles
- Needs
- No equipment
Setup
Sit on a chair whose back reaches the middle of your back. Cross your arms over your chest or hold your hands behind your head.
Steps
- Lean back over the top of the chair.
- Let your upper back bend gently over it.
- Pause, then sit up tall.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In the middle of your back, where it bends over the chair.
Common mistakes
- Pushing the ribs and stomach forward.
- Throwing the head back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.