The thoracic extension over a pillow is a gentle mobility exercise aimed at improving movement through the mid-back. It helps counteract the effects of prolonged sitting, slouched posture, and thoracic stiffness by encouraging extension through the spine. This exercise is ideal for relieving upper back tension, improving posture, and supporting shoulder and neck function.
- Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone.
- Sit directly in front of this and lower yourself back over the pillows/bolster.
- You can start with your knees bent up.
- Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck.
- Reach your arms out to the side with your palms facing up.
- Breathe down to your stomach and relax your shoulders.
- After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video.
- You can alternate between leg and arm positions as you like in this position.
- Complete as per Physiotherapist guidelines.