Wall Thoracic Extension

Upper back, LatsWall

A wall-assisted stretch that opens up the upper back and shoulder girdle to counteract slouching and relieve upper-back stiffness.

How to do it

1Stand two steps away from a wall, feet hip-width apart, and place your forearms against the wall above head height.

2Hinge at your hips and bend your knees slightly, lowering your chest until your torso is parallel to the floor.

3Press your chest gently toward the floor to open your upper back without arching your lower back.

4Hold the mild stretch through your lats and upper spine for a few seconds.

5Tuck your tailbone slightly and round your back as you step back up to standing.

Common mistakes

Excessively arching your lower back instead of extending through your upper spine.

Craning your head back, placing stress on your neck.

Bouncing in and out of the position instead of holding a smooth, controlled stretch.

Breathing

Breathe deeply, exhaling softly as you press into thoracic extension.

Make it harder or easier

To regress: Place your hands lower on the wall and reduce your depth.

To progress: Step further back from the wall to increase depth.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.