Let’s get ready to workout with a warm-up exercise that focuses on your mid-back (also known as the thoracic spine). We’re going to work on both extending and flexing this part of your back to help with mobility and posture. Just follow the simple instructions below that alternate between these two movements.
Thoracic Extension Instructions
- Stand with your feet shoulder-width apart in an “athletic stance”
- Place your hands on your hips with your knees bent
- Inhale as you extend your spine
- Pelvis is in anterior tilt to create an arch in your low back
- Elbows pull back to open up your chest
Thoracic Flexion Instructions
- Exhale as you flex your spine
- Pelvis tucks under in posterior tilt
- Arms are extended and push forward with palms pressed together
- Imagine a rope pulling your mid-back to the wall behind you
Alternate back and forth between thoracic extension and flexion through your full range of motion.
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