Selected Exercise
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Seated Thoracic Extension Seated in a chair with foam roller (1/2 foam roll, rolled up towel, or two tennis balls in sock) on a given point of your thoracic vertebrae. Place hands interlaced behind neck to inhibit movement through cervical spine. Using the foam roll as a fulcrum extension trunk over roll. Initiate movement from chest neck head or neck. Be aware of low back as well, it will want to compensate for poor mobility in trunk. Keep as engaged and only allow movement in thoracic region. Repeat as instructed. THEN move roll up or down and repeat sequence.
Reps
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1 Time
2 Times
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20 Times
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45 Times
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48 Times
49 Times
50 Times
Hold
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1 Second
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8 Seconds
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30 Seconds
35 Seconds
45 Seconds
1 Minute
2 Minutes
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30 Minutes
Duration
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60 Seconds
90 Seconds
2 Minutes
3 Minutes
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6 Minutes
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20 Minutes
25 Minutes
30 Minutes
40 Minutes
45 Minutes
60 Minutes
70 Minutes
80 Minutes
90 Minutes
2 Hours
3 Hours
4 Hours
5 Hours
Complete
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1 Set
2 Sets
3 Sets
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9 Sets
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12 Sets
13 Sets
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Set(s)
Perform
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Time(s)
a Day
a Week
an Hour
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Created - Dec 21st, 2016
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Exercise Created By
Eric Rhoden, PT
