Thoracic Extension Floor

A prone spinal extension stretch that mobilizes the thoracic spine and stretches the anterior chest and hip flexors.

Instructions

1. Lie prone (face down) on the ground with your forearms flat on the floor.
2. Position your elbows directly under your shoulders.
3. Press your forearms down and lift your chest upward, extending through your thoracic spine.
4. Keep your hips and pelvis on the ground.
5. Hold the extended position for 15-20 seconds while breathing deeply.
6. Release and repeat for 2-3 sets.

Tips

• Focus on extending through the mid-back rather than the lower back.
• Keep your core slightly engaged to protect your lower back.
• Move slowly and avoid forcing the extension.
• Perform this stretch in the morning or after prolonged desk work.
• This stretch is excellent for improving thoracic mobility and counteracting forward posture.