Prone Thoracic Extension with Scapular Retraction


Prone thoracic extension with scapular retraction is designed to activate your thoracic spinal extensors and the muscles that squeeze your shoulder blades together, 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 next to your sides.


Lift your collar bone off the floor and squeeze your shoulder blades together. 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.
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