Stability Ball Thoracic Extension

A mobility and strengthening exercise where you lie back on a stability ball to extend your thoracic spine, improving posture and upper back extension.

Instructions

1. Sit on a stability ball, then walk your feet forward until your mid-back is supported by the ball.
2. Your hips should be slightly lower than your shoulders to create a gentle arch.
3. Place your hands behind your head for support or across your chest.
4. Relax into the extension, allowing the curve of the ball to gently extend your thoracic spine.
5. Hold this position, breathing deeply.
6. To increase the challenge, lift your hips higher or extend your arms overhead.

Tips

• This movement combines mobility and gentle strengthening of the thoracic spine.
• Don’t force the extension; let gravity and the ball’s curve do most of the work.
• Deep breathing helps facilitate the stretch and relaxation of tight muscles.
• This is excellent for counteracting forward posture from sitting and desk work.
• Hold for 20-60 seconds per repetition to allow for adequate spinal extension.