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Stretch

Seated Thoracic Extension over Chair Back

A seated stretch where you gently lean back over the top of a chair to arch your upper back. It helps loosen a stiff upper back after long sitting.

Seated Thoracic Extension over Chair Back

How to Perform

Step 1 for Seated Thoracic Extension over Chair Back exercise1

Sit tall on a sturdy chair with your hips at the back of the seat and feet flat on the floor. Clasp your hands gently behind your head with elbows pointing forward.

Step 2 for Seated Thoracic Extension over Chair Back exercise2

Slowly lean back so your upper back arches over the top of the chair. Let your head tip back a little and look slightly up.

Step 3 for Seated Thoracic Extension over Chair Back exercise3⏱ Hold 10s

Hold this position for 10 seconds. Keep your hips on the seat and keep breathing.

Step 4 for Seated Thoracic Extension over Chair Back exercise4

Slowly come back upright. Repeat this 5 times.

🔁 Repeat this exercise 5 times

Muscles Targeted

Erector Spinae

Long muscles along both sides of the spine. They work to arch the upper back backward.

Rectus Abdominis

Front muscle of the belly. It gets a gentle stretch as the chest opens.

Pectoralis major

Large chest muscle. It stretches as the elbows and chest open.

multifidus

Small deep muscles along the spine. They help control each small spine movement.

Helpful For

Upper Back Stiffness

Moves the stiff middle of the spine in the backward direction. This can loosen the upper back after long sitting.

Desk Posture / Rounded Upper Back

Counters the rounded, forward-bent position of desk work. It practises opening the chest.

Upper Cross Syndrome

Opens the tight chest and mobilises the stiff upper spine. It supports an upright posture.

Shoulder Stiffness

A more mobile upper back lets the shoulders move more easily. This helps when lifting the arms overhead.

Benefits

  • Improves upper back mobility: Moves the thoracic spine into extension.
  • Opens the chest: Stretches the front of the chest and belly.
  • Gives a quick movement break: Can be done at a desk chair.
  • Needs only a chair: No equipment.

Precautions

  • Stop if you feel pain, tingling, numbness or dizziness.
  • Lean back only as far as is comfortable. Do not force the stretch.
  • Use a sturdy chair with no wheels, with the top of the backrest at about shoulder-blade height.
  • Support your head with your hands and do not pull on your neck.
  • Osteoporosis, recent spine injury or surgery, or neck problems: check with your physiotherapist or doctor first.

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