Prone Thoracic Extension



Prone thoracic extension is designed to activate your thoracic spinal extensors, leading to improved posture and preventing a forward slumped position. This is important for decreasing stress on your spine and preventing compression fractures.

Set up

Begin by lying on your mat face down. You may place a pillow under your hips if this position is uncomfortable in your lower back region. Place your hands out to the side with your elbows bent to 90 degree angles.


Gently lift your collar bone off the floor. Hold this position for 5 seconds. You can work your way up to 10 seconds as this exercise becomes easier for you. Lower back down to the starting position.


  • Do not hold your breath during this exercise.
  • Don't lift so high that you are arching in your low back. This exercise is focusing on range-of-motion in your mid back.
  • You should not have any pain in your back or legs with this exercise. If you do, stop performing the exercise.
join us

Get early access

Join us and be among the first to experience our expert-curated exercise programs designed specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Prone Thoracic Extension

View exercise

Reverse Arm Circles

View exercise

Scapular Retraction "I" Exercise over Ball

View exercise

Supine Latissimus Dorsi Stretch

View exercise

Scapular Retraction "I" Exercise over Ball with Weight

View exercise