Effective exercises to add mobility and strength to thoracic extension (upper back area). Important and beneficial for everyone to do.
If you want to improve your posture, fix a hunched over posture or increase your overall fitness and athletic performance, then working on your thoracic spine will be immensely helpful.
Thoracic spine in plain terms means the middle-upper spine. In this video and article we will work on the thoracic extension (the opposite movement: spine flexion often isn't a problem because that's how people sit).
Thoracic extension extends the spine and as a result straightens your back which will then create the good posture. You will work the muscles such as the erector spinae and lower trapezius.
In all of these exercises right execution is the key to success. It's important to only move the upper back and keep the lower back in place.
A lot of people can extend from the lower back (lumbar spine) but lack range of motion and mobility in their upper back (thoracic). When you always extend from the lower spine, your thoracic spine may never fully develop (and this is indeed the case for many).
Building mobility in the thoracic spine will directly transfer to better posture and improved performance in sports, martial arts and movement.
Working on thoracic mobility can also reduce or help with lower back pain because a strong thoracic spine will take strain off your lumbar spine.
These mobility videos are also amazing for the spine:
For a structured mobility program, see Movement 20XX. M-20XX consists of many different types of mobility training and has the most well-rounded approach to develop good structural balance in the entire body.