Kneeling Thoracic Spine Extension Mobilization

  • HOW: Get set up first by placing a barbell around thigh height on a rack. You can also perform this exercise on a box, bench, or any other object around that height. Then get down on both knees and place the end of your triceps, just before your elbows, onto the barbell or box. Scoot your knees back so you are comfortable. Drive your chest down to the floor as far as you can. Many times you will have to lower your head as well to get your chest lower, which is normal.
 
  • FEEL: You should feel a huge stretch in your upper back, and even sometimes under your arm pits and your triceps region.
 
  • COMPENSATION: The key is to arch your back with this stretch. Do not just simply drive your chest to the floor.

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