T-Spine Extension
Improves mobility and reduces tension in the thoracic spine
BackBeginnerMobilityLevel-Change
At a glance
| Muscles worked | Primary: Back Upper. Secondary: core, stabilizers |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Mobility · Level-Change |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — lie on your back with your knees bent and feet flat on the floor, engage your core
- Step 2: Initiation — slowly lift your chest and head off the floor, keeping your shoulders down and away from your ears
- Step 3: Mid-phase — continue lifting until you feel a stretch in your thoracic spine, then hold for a brief moment
- Step 4: End-position — slowly lower your chest and head back down to the starting position
- Step 5: Return — repeat for the specified number of reps, focusing on smooth, controlled movements
- Step 6: Breathing and rhythm reminder — focus on steady, controlled breathing and a smooth, consistent pace
- Step 7: Safety note — avoid overextending or using momentum, which can put unnecessary strain on your back
Coaching tips
Benefits
Improves mobility and reduces tension in the thoracic spine
Common mistakes
Not fully extending the thoracic spine, which can reduce the effectiveness of the exercise
Make it harder
Increase the number of reps or add a resistance band to increase the challenge
Make it easier
Start with a smaller range of motion and gradually increase as mobility improves
Breathing
Inhale as you extend, exhale as you return to the starting position
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.