Seated Thoracic Spine Flexion

Find a Stable Chair:

• Sit on a sturdy chair with your feet flat on the ground. Ensure the chair is at a comfortable height.

Start Position:

• Sit upright with your back straight. Your knees should be at a 90-degree angle with your feet positioned directly under your knees.

Hand Positioning:

• Cross your arms over your chest. You can place your hands on your shoulders or hug yourself.

Movement:

• Slowly lean forward from your hips, allowing your upper body to bow down toward your knees.

• Keep your back relatively straight, but allow your thoracic spine (upper back) to flex as you move down.

• Hold the position for a moment at the bottom of the stretch.

Return to Start:

• Gradually rise back up to the starting position, allowing your spine to return to an upright position.

• Keep your movements controlled to maintain balance.

Repetitions:

• Repeat this stretch 5-10 times, holding the bent position for a few seconds during each repetition.

Cautions:

• Avoid straining or pushing too hard. Stretch only to a comfortable point.

• Maintain a relaxed posture throughout the exercise.

Breathing:

• Inhale deeply as you prepare to lean forward, and exhale slowly as you stretch down. Breathe normally as you return to the starting position.