If you spend long hours at a desk or feel tension building up in your neck, shoulders or upper back, this towel-based thoracic extension exercise is a game-changer. It’s an easy and effective way to improve posture, reduce upper back stiffness, and take pressure off the neck – right from the comfort of your floor.
How to Perform a Thoracic Extension Over a Towel
All you need is a firm towel rolled into a cylinder. Here’s how to get started:
- Roll a towel firmly into a log shape to create a small cylindrical bolster.
- Place it on the floor horizontally, positioned across your upper back—roughly around the level of your shoulder blades (thoracic spine).
- Lie back over the towel, keeping your knees bent and feet flat on the floor.
- Support your head with a pillow or cushion if needed for comfort.
- Clasp your hands together, and as you inhale, gently raise your arms overhead.
- As you exhale, slowly lower your arms back down.
- You may feel mild resistance or stretch where the towel is positioned—that’s your spine extending.
Repeat the movement 8–10 times, breathing slowly and deeply. You can adjust the towel’s position slightly up or down your spine to target different stiff areas in your upper back.
Tips for Best Results
- If you feel too stiff or uncomfortable, start without the towel and add it in once your mobility improves.
- You should feel more open and relaxed when you finish.
- This stretch works well as part of a daily routine to combat poor posture, tech neck, and general upper back tightness.
Why It Helps
This thoracic mobility exercise:
- Improves spinal extension and posture
- Reduces upper back stiffness
- Alleviates neck and shoulder tension
- Helps with breathing mechanics by opening up the chest
If you’re dealing with ongoing upper back or neck discomfort, this stretch is a great place to start – but sometimes you need a little extra help.
Book an appointment at Logan Physio to get personalised support and expert guidance tailored to your needs. We’re here to help you move and feel better.
