BACK TO EXERCISE LIBRARY

Seated Thoracic Extension Stretch | Upper Back Stretch for Older Adults

The seated thoracic extension stretch is a chair-based movement that targets the upper and middle back.
Performed by placing the hands behind the head and gently extending the upper back over the support of a chair, it helps relieve stiffness, improve posture, and restore mobility for daily activities such as reaching, lifting, and standing tall.

How to Do the Seated Thoracic Extension Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with your feet flat on the floor.

  • Keep your shoulders back and down, chest lifted.

  • Place both hands behind your head, elbows out to the side.

  • Gently extend your upper back over the backrest of the chair (leaning backward slightly).

  • Keep your lower back stable — the movement should come from the upper back.

  • Hold the stretch for 20–60 seconds, then return to upright posture.

TIPS:

  • Move into the stretch slowly and gently — avoid forcing the back into extension.

  • Keep your chin slightly tucked to avoid straining the neck.

  • Relax your shoulders and breathe deeply throughout.

  • Ensure the chair has a supportive backrest at mid-back height for best effect.

MUSCLES STRETCHED:

  • Thoracic spine extensors (mid-back)

  • Chest (pectorals, mild stretch)

  • Shoulders (front deltoids, mild stretch)

BENEFITS:

  • Improves mobility and extension in the mid-back.

  • Counteracts slouching and rounded posture.

  • Relieves stiffness from prolonged sitting.

  • Supports better breathing and spinal health.

BEGINNER VERSION:

  • Perform with a smaller backward lean, just slightly extending over the chair.

  • Hold for 10–20 seconds instead of the full duration.

PROGRESSION OF EXERCISE:

  • Hold closer to 60 seconds as flexibility improves.

  • Add a gentle opening of the elbows wider to deepen the chest stretch.

  • Perform multiple repetitions of slow backward extensions instead of a single hold.