Week 1 - Day 4

Drill 3: Seated Thoracic Extension

Setup

  • Sit on a firm chair, feet flat, hands behind your head.

Instructions

  • Inhale to prepare.
  • Exhale and gently extend through the upper back.
  • Maintain contact between lower ribs and pelvis.
  • Return to neutral and repeat.
Sets: 2 – 3
Reps: 8 – 10 slow, controlled reps
Breath: Exhale during extension, inhale to return
Rest: As needed

What to Feel

  • Opening through the chest and upper back
  • Engagement of the upper back muscles

What to Avoid

  • Arching lower back or flaring ribs

Red Flags

  • Pain or discomfort in the spine

Regression

  • Perform with arms crossed if mobility is limited.