Stretch Of The Week – Kneeling Thoracic Extension

Kneeling Thoracic Extension


Kneeling Thoracic Extension

The kneeling thoracic extension #stretch will focus on relieving muscle tension throughout your lats as well as easing and replenishing your thoracic spine. This will allow your shoulder and neck to relax and become more mobile, and improve your neck posture, removing that forward leaning head that many people have. 😬

The neck houses the most joint and muscle receptors in our body relative to its size. These receptors send messages to our brain that include not only pain but also the awareness of our position in space as well as our balance. They control postural sense regarding head position, lumbar curve, pelvic tilt and even foot strike. Correct flexibility of the neck is essential for optimal functioning in all of these areas. All rather important things for ALL ATHLETES, as well as ANYBODY in everyday life!


  1. Start with both knees on the ground hip width apart, directly under your hips. Lean your elbows on a chair, table, or bench in front of you shoulder width apart reaching your elbows a few inches in front of your shoulder line. Lift your hands up to eye level.
  2. While keeping your hands and elbows in place, and your lower back fired strong, lean your butt back toward your heels as far as you can to stretch your lats.
  3. Now actively force your chest down towards the ground to achieve the thoracic extension.
  4. Hold this position for 5 seconds, then come back up to the starting position.
  5. Repeat for 5 sets trying to push harder and get a deeper stretch each time.

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