Overview

Thoracic Extension (胸椎伸展) is a intermediate-level Mobility exercise targeting the Upper Back. Hold for 60 seconds.

How to Perform

1. Sit on the floor with a foam roller (or rolled towel) behind your upper back.
2. Support your head with your hands, lean back over the roller to extend your thoracic spine.
3. Move the roller to different segments of your upper back.
4. This opens up the thoracic spine, which is often stiff from desk work.

中文说明

坐在地板上，泡沫轴（或卷起的毛巾）放在上背后方。双手托住头部，向后仰过泡沫轴伸展胸椎。将泡沫轴移到上背不同位置。这能打开因伏案工作而僵硬的胸椎。

Target Muscles

• Upper Back

Benefits

• Improves upper back mobility
• Enhances spinal mobility and range of motion

Safety & Contraindications

• Avoid if you have osteoporosis in the thoracic spine

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Coulombe BJ, et al. Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. J Athl Train. 2017;52(1):71-72. doi:10.4085/1062-6050-51.11.16
2. Searle A, et al. Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clin Rehabil. 2015;29(12):1155-1167. doi:10.1177/0269215515570379