{"id":923,"date":"2022-09-19T03:15:00","date_gmt":"2022-09-19T10:15:00","guid":{"rendered":"https:\/\/www.championshipchiropractic.com\/wordpress\/?p=923"},"modified":"2021-12-18T18:32:27","modified_gmt":"2021-12-19T02:32:27","slug":"three-variations-of-thoracic-extension","status":"publish","type":"post","link":"https:\/\/www.championshipchiropractic.com\/wordpress\/three-variations-of-thoracic-extension\/","title":{"rendered":"Three Variations of Thoracic Extension"},"content":{"rendered":"\n

Improve upper body posture with thoracic extension exercises<\/a>. The thoracic spine<\/a> is the medical name for the midback. Combat slouching and upper cross syndrome<\/a> by strengthening the thoracic paraspinal muscles.<\/a> A strong thoracic spine<\/a> is vital to proper upper body posture, neck health and shoulder function.<\/p>\n\n\n\n

Isometric Prone Thoracic Extension<\/a><\/strong><\/p>\n\n\n\n

Isometric exercise.<\/p>\n\n\n\n

Move slowly through a symptom-free range of motion.<\/p>\n\n\n\n

Prone. Forearms under chest. Chest contacting fists.<\/a><\/p>\n\n\n\n

Inhale and slowly flex thoracic spine<\/a> until chin almost touches floor.<\/p>\n\n\n\n

Exhale and slowly extend thoracic spine<\/a>.<\/p>\n\n\n\n

Focus movement on thoracic spine<\/a> and move one vertebra at a time.<\/p>\n\n\n\n

Hold an isometric contraction for two to six seconds.<\/p>\n\n\n\n

Start with two seconds and gradually increase to six seconds.<\/p>\n\n\n\n

Slowly return to starting position.<\/p>\n\n\n\n

Build to fifteen reps.<\/p>\n\n\n\n

Prone Thoracic Extension with a Weight Plate<\/a><\/strong><\/p>\n\n\n\n

Prone on floor or exercise bench.<\/p>\n\n\n\n

Hold a weight plate firmly against chest.<\/p>\n\n\n\n

Inhale and slowly flex thoracic spine<\/a> through a symptom free range of motion.<\/p>\n\n\n\n

Exhale and slowly extend thoracic spine.<\/p>\n\n\n\n

Focus movement on thoracic spine<\/a> and move one vertebra at a time.<\/p>\n\n\n\n

Slowly return to starting position by controlling the eccentric motion.<\/p>\n\n\n\n

Build to 1fifteen reps.<\/p>\n\n\n\n

Prone Thoracic Extension with a Neck Harness and Weight Plate<\/a><\/strong><\/p>\n\n\n\n

Prone on floor or exercise bench.<\/p>\n\n\n\n

Weight plate secured to chain. Weight plate on floor directly under head.<\/p>\n\n\n\n

Chain secured to both sides of neck harness.<\/p>\n\n\n\n

Inhale and slowly flex thoracic spine<\/a> through a symptom free range of motion.<\/p>\n\n\n\n

Exhale and slowly extend thoracic spine.<\/a><\/p>\n\n\n\n

Focus movement on thoracic spine<\/a> and move one vertebra at a time.<\/p>\n\n\n\n

Slowly return to starting position.<\/p>\n\n\n\n

Build to fifteen reps.<\/p>\n\n\n\n

Enhance your posture by building strength and endurance in the structures that prevent slouching. Strengthen the thoracic paraspinal muscles<\/a> to combat upper cross syndrome.<\/a> Perform each exercise in a slow and controlled manner. Maneuver through a symptom free range of motion. If an exercise elicits or intensifies symptoms, skip that exercise and find a viable substitute. Get adequate rest between training sessions.<\/p>\n\n\n\n

References <\/strong><\/strong><\/p>\n\n\n\n

Effects of a combination of scapular stabilization and thoracic extension exercises for office workers with forward head posture on the craniovertebral angle, respiration, pain, and disability: A randomized-controlled trial<\/p>\n\n\n\n

http:\/\/ftrdergisi.com\/uploads\/pdf\/pdf_4251.pdf<\/a><\/p>\n\n\n\n

Disclaimer:<\/strong> Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.<\/p>\n\n\n\n

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV<\/p>\n\n\n\n

Web Site: http:\/\/www.championshipchiropractic.com\/<\/a><\/p>\n\n\n\n

Blog: https:\/\/www.championshipchiropractic.com\/wordpress\/<\/a><\/p>\n\n\n\n

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“Running: Maximize Performance & Minimize Injuries” https:\/\/www.amazon.com\/Running-Performance-Chiropractors-Minimizing-Potential\/dp\/1493618741<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Improve upper body posture with thoracic extension exercises. The thoracic spine is the medical name for the midback. Combat slouching and upper cross syndrome by strengthening the thoracic paraspinal muscles. A strong thoracic spine is vital to proper upper body posture, neck health and shoulder function.<\/p>\n","protected":false},"author":1,"featured_media":778,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[320,527,75,2,134,411,539,540,382,381,410,126,5,458,380,432,143,144,550,74,465,111,487,305,304,116,482,484,4,47,110,1,348,347],"tags":[528,77,535,536,6,9,18,8,7,140,37,470,51,38,529,87,10],"_links":{"self":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts\/923"}],"collection":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/comments?post=923"}],"version-history":[{"count":6,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts\/923\/revisions"}],"predecessor-version":[{"id":1000,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts\/923\/revisions\/1000"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/media\/778"}],"wp:attachment":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/media?parent=923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/categories?post=923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/tags?post=923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}