Thoracic Extension over Bench

Lie with your upper back over the edge of a bench, feet planted on the floor and knees bent, hips supported so your spine can hinge right at your mid-back. Let your head and shoulders drop back toward the floor, arching through your upper back while keeping your lower back and hips still — the movement should stay above your ribs, not travel down into your lumbar spine. Hands can rest behind your head or reach overhead for a bit more range. Come back up to a neutral position under control rather than using momentum to rock yourself back down.