Upper back exercise guide
Chair thoracic extension
Lean over the chair back. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Chair thoracic extension demonstration
Suggested dose
6 repetitions
Target area
Upper back
How to do Chair thoracic extension
- 1Sit against a firm chair back.
- 2Support your head lightly.
- 3Lean the upper back over the chair, then return.
Muscles and areas targeted
- • thoracic spine
- • mid-back muscles
- • rib-cage joints
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the upper back. It does not diagnose or treat every cause.
Common mistakes
- Arching only the lower back
- Pulling on the neck
Make it easier
Use a rolled towel behind the upper back.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the upper back. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.