Thoracic Extension over a Chair
Mobilizes the stiffest, least-noticed region — the mid-back.
Medically reviewed by Dr. Alan S. Bader, DC — Chiropractic Physician, Nevada License B-567 · Dr. Bader · Dr. Doyle · Last reviewed: July 2026
Before you try these: this library is educational, not a prescription. Movements that are right for one finding are wrong for another — stop any exercise that increases your pain, and if you have an injury, red-flag symptoms (see our when-to-seek-medical-care page), or a condition under treatment, get examined before self-treating. Ask us to tailor these at your visit — that’s the whole point of them.
How to do it
- Sit in a firm chair whose backrest tops mid-shoulder-blade height; hands behind head.
- Gently arch backward OVER the backrest — motion at the mid-back, not the low back or neck.
- 3 to 5 slow arches, exhaling as you extend.
- A foam roller across the mid-back does the same job on the floor.
⚠ Cautions
Support your head; keep the low back quiet. This mimics the mid-back mobility work we do in-office — it should feel like a satisfying stretch, never a pinch.
Unsure whether this movement fits YOUR findings? That’s exactly what visits are for — exercises here get tailored, dosed and upgraded as you progress. (775) 829-7575.
More Neck & Posture work
In pain right now? Acute patients get priority scheduling. Call and tell us what’s going on — same-week appointments are usually available.
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