Thoracic Extension Against Wall
Starting Posture
Stand with your back against a wall, with your feet hip-width apart and a slight bend in your knees. Place your hands on the wall at shoulder height with your elbows bent.
How to Exercise
Press your hands into the wall and slowly begin to slide them up the wall while keeping your elbows bent. Continue to reach your hands as high as comfortably possible, feeling a stretch in your chest and front of shoulders. Hold this position for 20-30 seconds.
Breath Control
Inhale deeply through your nose as you reach your hands up the wall, filling your lungs with air. Exhale slowly through your mouth as you hold the stretch, allowing your body to relax into the position.
Common errors
A common mistake is arching your lower back excessively during the stretch, which can lead to discomfort or strain. Try to keep your lower back flat against the wall as you reach your hands up.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your shoulders relaxed and down away from your ears during the stretch. If you feel any pain or discomfort, ease off the stretch and adjust your hand position lower on the wall. You can also perform a gentle thoracic rotation after the stretch to further mobilize your upper back.
Cautions
Avoid forcing your hands up the wall if you feel any pain in your shoulders or upper back. Make sure to maintain a slight bend in your knees to prevent any strain on your lower back.