Mobility · Focus — Thoracic
Prone Thoracic Extension
Thoracic extension, upper back strength, posture correction
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Hands behind head. Lift the chest.
Face down, fingers laced behind head. Lift your upper back only. Lower back stays quiet. Hold 3 seconds, lower. Feeling it in the neck means the chin needs to tuck slightly.
- 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.