Extension upper back over the bench

Purpose of the exercise

Aims to improve extension mobility of the upper back and reduce stiffness in the thoracic spine. Supports improved posture, shoulder function and trunk mobility. Important for activities and sports movements requiring good upper back mobility, such as lifting, overhead movements and rotations.

Supplies

• Exercise or treatment couch

• Possibly towel or foam roller for extra comfort

• Sufficient space around the bench

Starting position

1. Sit or lie down with upper back level with the edge of the bench

2. Place feet firmly on the ground (when seated)

3. Pelvic and lower back stable

4. Hands support head or cross in front of chest

5. Neck in neutral position

6. Breathe calmly

Implementation

1. Allow the upper back to move over the edge of the bench in a controlled manner

2. Make a gentle extension movement from the thoracic spine

3. Keep pelvis and lower back as stable as possible

4. Move to a comfortable end position

5. Breathe relaxed in final position

6. Return the trunk to the starting position in a controlled way

7. Move fluidly and without forcing

Points of interest

✓ Movement comes from the upper back, not the lower back
✓ Keep the neck relaxed and neutral
✓ Breathe gently with the movement
✓ Move within a pain-free range
✓ Focus on mobility, not strength

✗ Stretching the lower back
✗ Forcing the movement
✗ Jerky implementation
✗ Holding tension in neck or shoulders
✗ Moving through pain

When this exercise?

Extension upper back over the bench is used to reduce stiffness in the thoracic spine and improve upper back mobility. The exercise is suitable for posture-related complaints, limited shoulder mobility or a stiff upper back, and is often used within warm-up, recovery training and rehabilitation.

In addition, this exercise is valuable for athletes who do a lot of overhead or rotational movements and for people with sedentary lifestyles. Due to its controlled and low-impact execution, the exercise can be applied in different phases of training and recovery. Application and build-up should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.