Exercise Recommendations To Improve:

THORACIC EXTENSION

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Exercise 1: Thoracic Extension Soft Tissue

Ball Stick Pecs: Wedging a ball stick into the base of a wall, place the ball end into your pec applying pressure that is uncomfortable but that you are able to breathe through normally. Move the same sided arm around slowly with the pressure applied.<br/><br/>Set + Reps: 30-60secs per side, per body part

Medicine Ball Obliques: Lying outstretched on your side, place a medicine ball between your ribs and pelvis applying pressure that is uncomfortable but that you are able to breathe through normally. Take big deep breaths whilst in this position.<br/><br/>Set + Reps: 30-60secs per side, per body part

Foam Roller Lats: Lying outstretched on your side with a foam roller underneath your armpit, roll slowly along the length of muscle along the side of your body applying pressure that is uncomfortable but that you are able to breathe through normally.<br/><br/>Set + Reps: 30-60secs per side, per body part

Exercise 2: Thoracic Extension Mobility Exercises

Peanut T-Spine Extension: Lying on your back with your hands behind your head and a peanut between your shoulder blades, push both your lower back and back of your shoulders towards the ground while exhaling. Once you have performed the prescribed reps for one level, move the peanut down your spine and repeat, going no lower than the bottom of your ribcage.<br/><br/>Sets + Reps: 1 x 3 Breaths/Level (Aim For 6sec Inhale, 8 Second Exhale)

Bench T-Spine Extension: Set up with your knees on the ground, elbows on top of a bench like you are praying. Holding a tight tummy with back straight, push your chest to the ground whilst exhaling. Return to the starting position once you have completed your breath out and repeat.<br/><br/>Sets + Reps: 2 x 10 Breath Cycles (Aim For 6sec Inhale, 8 Second Exhale)

T-Spine Windmill: Set up on your side with your top leg elevated on to a foam roll with hip at 90 degrees. Place your hands out in front of you and make big circles with your top hand trying to keep it as close to the ground as possible whilst keeping your top knee on the foam roller.<br/><br/>Sets + Reps: 2x 8/side