Week 3 - Day 4

Drill 2: Seated Thoracic Flexion and Extension

Setup

  • Sit upright in a firm chair, feet flat.
  • Hands resting on thighs or crossed over chest.

Instructions

  • Inhale to prepare.
  • Exhale and flex the thoracic spine gently forward.
  • Inhale and extend the spine back to neutral.
Sets: 2–3
Reps: 8–10 slow reps
Breath: Exhale to flex, inhale to extend
Rest: As needed

What to Feel

  • Smooth thoracic motion
  • Core engagement during flexion and extension

What to Avoid

  • Overarching or collapsing the spine

Red Flags

  • Sharp pain or discomfort

Regression

  • Perform smaller movements for better control.