Thoracic Extensions
Thoracic extensions are a restorative mobility exercise performed on a foam roller to improve spinal flexibility and reverse poor posture. This movement targets the upper back (thoracic spine) to relieve stiffness and improve overhead range of motion.
Since thoracic mobility is a prerequisite for safe overhead lifting, the AI uses your injury history and self-reported pain logs to prioritize this movement before heavy pressing sessions. It tracks the duration and frequency of your mobility work against your recovery metrics to ensure you are restoring the necessary range of motion without aggravating your spine.
Form Cues
- Keep your hips glued to the floor at all times
- Support your head gently with your hands
- Inhale deeply as you arch back over the roller
- Focus the movement specifically on your upper back
- Move the roller up or down an inch to find tight spots
- Don't lift your hips off the ground to extend further
- Don't flare your ribs excessively by arching your lower back
- Don't pull your neck forward with your hands
- Don't hold your breath while extending
- Don't roll directly onto your lower back or neck
Common Mistakes
- Arching the lower back (lumbar spine)
- Lifting hips off the floor
- Pulling on the neck
- Rushing through the movement
- Holding breath during extension
Muscles Worked
This exercise primarily targets the thoracic erector spinae and the intercostal muscles, helping to extend a spine that is often stuck in flexion from sitting. It also provides a secondary passive stretch to the pectorals and anterior abdominal wall, helping to open up the chest cavity for better breathing mechanics.
Primary
Secondary
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