Shoulder Flexion Thoracic Extension
Improve upper back & shoulder mobility! Stretch and strengthen with controlled movements. Achieve a greater range of motion.
The Shoulder Flexion Thoracic Extension mainly works the chest and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Shoulder Flexion Thoracic Extension Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Shoulder Flexion Thoracic Extension Variations and Alternatives
How to do the Shoulder Flexion Thoracic Extension
Begin by lying down on your back on a comfortable surface, such as a yoga mat or padded floor, with your knees bent and feet flat on the ground.
Extend your arms straight above you, with palms facing each other and elbows straight.
Slowly and with control, move both arms backward towards the floor, focusing on rolling your shoulder blades and reaching as far as comfortable without causing any pain.
Ensure your lower back remains in a neutral position and avoid arching it excessively as you reach back.
Once you've reached the furthest comfortable point, hold the position for a moment, focusing on the stretch in your shoulders and upper back.
Slowly return your arms to the starting position above your chest.
Repeat for the desired number of repetitions, focusing on controlled movements and the mobility of your shoulder blades.
Remember to breathe steadily throughout the exercise, and do not force your arms beyond a comfortable stretching point. The goal is to enhance shoulder mobility and stretch the upper back muscles, not to push for maximum flexibility.
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Shoulder Flexion Thoracic Extension FAQs
What muscles does the Shoulder Flexion Thoracic Extension work?
The Shoulder Flexion Thoracic Extension mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Shoulder Flexion Thoracic Extension?
None. The Shoulder Flexion Thoracic Extension is a bodyweight exercise, so you can do it anywhere.
What are some Shoulder Flexion Thoracic Extension variations and alternatives?
Similar exercises include the Floor Lying Around-The-World, Floor T Raise, Foam-Roll Serratu Wall Slide and Foam-Roll Upper-Back.
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