Prone Thoracic Extension – Hands Behind Head

  • HOW: Get set up on your stomach with your hands positioned behind your head or fingertips to your ears, elbows up to shoulder height. Begin the exercise by squeezing your shoulder blades back together, lifting your elbows up off the ground towards the ceiling. While holding this arm position, push your hips into the ground and flatten your low back as you lift your chest up off the ground by arching your mid/upper back. Hold this position, return to starting position and repeat.
  • FEEL: This should feel like a challenging shoulder and shoulder blade exercise, specifically the muscles behind your shoulders and between your shoulder blades. You may also feel your mid back muscles working too.
  • COMPENSATION: Try to resist the urge to overextend your low back. Keep your hips pushed into the ground.

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