core

Thoracic Spine Extension

Mid-Back Mobility Workout

Restore lost thoracic extension — the key driver of good posture and pain-free shoulder mechanics.

Routine steps

1. Foam roller thoracic extension — 2 min per segment
2. Open book rotation — 10 reps each side
3. Cat-cow with thoracic focus — 3 × 10
4. Thread-the-needle stretch — 45 s each side
5. Seated thoracic rotation — 3 × 10 each side