Upper back, neck, shoulders, lower back and hips

Thoracic Extension: Over Chair

Uses a chair backrest as a gentle fulcrum to mobilise your upper back into extension, reducing the stiffness that contributes to rounded posture.

Spinal Mobility45 to 90 seconds

Ways to adjust it

Padded broad support, no focal pressure
Small range, stop if referred symptoms
Head supported, cervical neutral, small range
No hold, stop if symptoms spread
Arms crossed, or elbows narrow
Lumbar neutral
Lower-rib control
Higher seat, or feet forward

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Cat-Cow: Seated Chair

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Thoracic Extension: Foam Roller

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.