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Thoracic Extension Over Chair

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

The mid-back is built to extend, but chairs teach it to round. Draping the upper back over a chair edge restores extension exactly where desk posture takes it away.

⚠️ Don't arch too far back — lean back too far and the chair can tip over. Keep the movement small, both feet planted, and use a stable chair.

How to do it

1. Sit in a chair with a firm back that reaches just below your shoulder blades.
2. If the chair edge digs in, pad it with a folded towel.
3. Support your neck with your hands clasped behind your head.
4. Lean back over the chair edge and extend your upper back over it.
5. Hold 5–10 seconds at the bottom, then return upright. Repeat 5–8 times.

Common mistakes

• Extending from the lower back instead of the mid-back over the chair edge.
• Ignoring a digging chair edge instead of padding it with a towel.
• Letting the elbows flare wide and straining the neck.

Take care

• Support the head firmly with the hands throughout; stop if you feel pinching.

Related moves

Seated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.Cat-Cow StretchRestore spinal mobility with every breath.