Chair thoracic extension

Postureeasyrepschair with a backrest

Sitting well back on a chair whose backrest reaches the middle of the back, with the hands behind the head, the upper back arches backward over the top of the backrest while the low back stays still; it mobilises a stiff, rounded (kyphotic) upper back.

How to do it

1. Sit tall, well back on a stable chair with a backrest that reaches about the middle of the back; feet flat on the floor.
2. Clasp the hands lightly behind the head with the elbows pointing forward; the hands support the head, they do not pull on the neck.
3. Breathe in and gently arch the upper back backward over the top edge of the backrest, letting the head and elbows follow; the low back and hips stay still.
4. Hold 2-3 seconds and return upright. 10 reps. Take care with osteoporosis or acute back pain.

Muscles worked

addominali, pettorali, lombari, trapezi

Workouts that use it

• Desk posture reset