Thoracic Extension over a Block

The upper back is often stiff, and the low back compensates in backbends. The block gives the thoracic spine something to extend over, so the movement occurs where it is wanted. The key is keeping the ribs soft and the low back long, not flaring the lower ribs to get more bend.

To mobilise the thoracic spine into extension with support, opening the chest and relieving the upper back.

1. 1Lie on the back with the knees bent and the feet on the floor.
2. 2Place a block across the back at the level of the shoulder blades, on its lowest or middle height.
3. 3Support the head with the hands, elbows wide.
4. 4Let the upper back drape over the block, keeping the lower ribs drawn in.
5. 5Breathe for 5 to 8 breaths, then slide the block up or down by a couple of centimetres.
6. 6Remove the block and roll to the side to come up.

Instead of searching for the “correct” position, notice:

• •Block sits under the shoulder blades, not the low back.
• •Lower ribs stay soft, not flaring.
• •Head supported by the hands, neck long.
• •Knees bent with the feet grounded.

Breathe into the upper ribs and let the exhale soften the chest over the block.

The lower ribs tell you where the movement is. If they are flaring, the bend is in the low back and the block is too low or too high. Also notice any neck strain, which means the hands should support the head more.

Reflect after practising:

• •Use the lowest block height first.
• •Move the block slowly up the back to find tight spots.
• •Stop if you feel pinching in the low back.

Rather than mistakes, you may notice:

• •Try small nods of the chin to release the neck.
• •Add arms overhead only if the shoulders allow it.
• •Finish with a gentle hug of the knees.

• •Rolled blanket instead of a block.
• •Foam roller across the back.
• •Head resting on a block or pillow.

• ✓Remove the block and hug the knees to the chest.
• ✓Roll to one side and press up slowly.