Prone Thoracic Extension
Thoracic extension, upper back strength, posture correction
Why it works
Prone thoracic extension targets the upper back extensors, which are weakened by desk posture. Strengthening these muscles counteracts the forward-rounded position and restores the ability to extend through the upper back.
How to do it
- Lie face-down with fingers laced behind your head
- Tuck your chin slightly, then lift your upper back off the floor. Lower back stays quiet
- Hold for 3 seconds then lower with control. Focus on lifting through the sternum, not the head
- Feeling it in the neck means the chin needs to tuck slightly
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Prone Thoracic Extension?
The minimum effective dose for Prone Thoracic Extension is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Prone Thoracic Extension target?
It targets thoracic extension, upper back strength, posture correction. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Prone Thoracic Extension worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
