Week 2 - Day 4

Drill 3: Seated Thoracic Flexion/Extension

Setup

  • Sit upright on a firm chair, feet flat, hands on your chest.

Instructions

  • Inhale to prepare.
  • Exhale and gently flex forward through the upper back.
  • Inhale and extend through the thoracic spine, lifting the chest.
  • Move smoothly between positions.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Exhale during flexion, inhale to extend
Rest: As needed

What to Feel

  • Controlled flexion and extension through the thoracic spine.

What to Avoid

  • Overarching or collapsing posture.

Red Flags

  • Pain or discomfort in the spine.

Regression

  • Perform with arms crossed for less strain.