Improve upper body posture with thoracic extension exercises. The thoracic spine is the medical name for the midback. Combat slouching and upper cross syndrome by strengthening the thoracic paraspinal muscles. A strong thoracic spine is vital to proper upper body posture, neck health and shoulder function.
Isometric Prone Thoracic Extension
Isometric exercise.
Move slowly through a symptom-free range of motion.
Prone. Forearms under chest. Chest contacting fists.
Inhale and slowly flex thoracic spine until chin almost touches floor.
Exhale and slowly extend thoracic spine.
Focus movement on thoracic spine and move one vertebra at a time.
Hold an isometric contraction for two to six seconds.
Start with two seconds and gradually increase to six seconds.
Slowly return to starting position.
Build to fifteen reps.
Prone Thoracic Extension with a Weight Plate
Prone on floor or exercise bench.
Hold a weight plate firmly against chest.
Inhale and slowly flex thoracic spine through a symptom free range of motion.
Exhale and slowly extend thoracic spine.
Focus movement on thoracic spine and move one vertebra at a time.
Slowly return to starting position by controlling the eccentric motion.
Build to 1fifteen reps.
Prone Thoracic Extension with a Neck Harness and Weight Plate
Prone on floor or exercise bench.
Weight plate secured to chain. Weight plate on floor directly under head.
Chain secured to both sides of neck harness.
Inhale and slowly flex thoracic spine through a symptom free range of motion.
Exhale and slowly extend thoracic spine.
Focus movement on thoracic spine and move one vertebra at a time.
Slowly return to starting position.
Build to fifteen reps.
Enhance your posture by building strength and endurance in the structures that prevent slouching. Strengthen the thoracic paraspinal muscles to combat upper cross syndrome. Perform each exercise in a slow and controlled manner. Maneuver through a symptom free range of motion. If an exercise elicits or intensifies symptoms, skip that exercise and find a viable substitute. Get adequate rest between training sessions.
References
Effects of a combination of scapular stabilization and thoracic extension exercises for office workers with forward head posture on the craniovertebral angle, respiration, pain, and disability: A randomized-controlled trial
http://ftrdergisi.com/uploads/pdf/pdf_4251.pdf
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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