Standing Isometric Thoracic Extension against Wall

Equipment
Wall

Purpose

Standing isometric thoracic extension against the wall 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 standing with your back against a wall. Bring your feet about a foot away from the wall with your knees slightly bent so that your entire back is flat against the wall.

Movement

Gradually press into the wall with your shoulders, as if you are trying to arch your mid back. You shouldn’t actually move or change the position of your back. You should feel the muscles in your mid back contracting. Hold the position for 5 seconds, and then relax.

Tips

  • This is an isometric exercise, so you won’t actually be moving through any range-of-motion.
  • Avoid holding your breath.
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