Extension happens at the lumbar not thoracic
Lower back arches; thoracic spine stays locked.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Mobility · Upper Body
Thoracic Spine Extension (Mobility/Prehab)
Coaching cues
- Foam roller or yoga block perpendicular to the spine at mid-back
- Arms crossed over chest or hands behind head
- Exhale and extend over the support — let gravity do the work
- Move the roller one segment at a time; breathe into each position
Common faults 2
Neck cranks back unsupported
Cervical spine hyperextends; suboccipitals and SCM strain.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗