Thoracic Extension

What it does

The thoracic spine should bend backwards and rotate freely. Hours of sitting round it forward. Extension restores movement and makes upright posture easier.

It is a regular part of rehab plans for ankylosing spondylitis, scoliosis and cervical spondylosis, and it features in our upper back pain physiotherapy programmes.

How to do it

1. Chair version: sit in a chair with a backrest reaching mid-back. Support your head with your hands.
2. Gently lean back over the top of the backrest, then return upright.
3. Towel version: lie on your back with a firmly rolled towel across your upper back at shoulder blade level.
4. Support your head and let your upper back relax over the roll for 30 seconds.
5. Move the roll slightly higher or lower and repeat.

How much

10 repetitions in the chair, or 3 positions on the towel, once or twice a day.

Common mistakes

• Arching the lower back instead of the upper back.
• Letting the head drop backwards unsupported.

Stop and check with us if

• You have osteoporosis; avoid foam rollers and forceful extension unless guided.

Frequently asked questions