Deep Seat Thoracic Spine Extension

Equipment Needed

Step or low box


  1. Sit on a low step or box, making sure that your feet are flat and the ground and your knees are higher than your hips
  2. Place your hands behind your head/neck. You can interlace your fingers but it is not necessary
  3. Start by pushing your elbows up to the sky
  4. When your arms are as high as you can get them focus on extending your spine and rib cage, trying to press your elbows even higher
  5. Take one belly breath at the top
  6. Return to the starting position

Common Errors

While not technically incorrect, some people tend to move there arms and spine together. We opt to do them sequentially to ensure that you get the most motion from each area.

Progressions / Regressions:

If this is too challenging:

  • Even if you don’t see or feel much range of motion continue this exercise as described

If you want more of a challenge:

  • N/A