Thoracic Extension is an important movement. It is often lost in many people due to hunched postures and no movements posterior directions during the day. Therefore, it is an important one to train. It can be trained in to types of ways; either as a mobilisation, such as on a foam roller or swiss ball (which can be seen in our other videos) or against gravity / with resistance. This one uses some strength against gravity. It is important to be cleared of any injury before attempting this exercise.
To perform, lay face down on the floor. Have your arms by your side, palms face down and fingers spread. Find a neutral spine posture and squeeze your shoulder blades together with about 70% effort. Slowly and with control, left your chest off the floor while exhaling, keeping your lower back, pelvis and legs on the ground. Slowly lower back chest back down while inhaling. Repeat this movement as many time as prescribed.
You can find more exercises to help with your thoracic extension in our Exercise Library. Otherwise, if you feel you need some help from a chiropractor, check out our website or contact us if you are looking for a chiropractor in Melbourne.