Segmental Thoracolumbar Extension

SEGMENTAL THORACOLUMBAR EXTENSION

The segmental thoracolumbar extension exercise is a self directed joint mobilization exercise for the thoracic spine. This exercise requires an exercise bench or a stable cushioned chair. Start by supporting your back with the thoracolumbar region of your spine placed at the edge of the bench (where the mid back becomes the low back). Use both hands to grab the bench overhead and use your arms to stabilize your body. Your legs can be anywhere between hip and shoulder distance apart with the hips extended so that you’re in a bridge position. Be sure to maintain bench contact with your head, neck, and shoulders. Begin by gently lowering the hips towards the ground, dropping only as deep as tolerated by your back (do not push through pain, stick to pain free ranges of motion). Stay at the bottom position for up to 2 seconds and raise the hips back up to return the spin back to a neutral position.

Structures involved:

• Thoracic spine

  • Thoracic Facet Joint

  • costovertebral joint

  • costotransverse joint

• Lumbar spine

  • Lumbar Facet Joint

Related conditions:

• Thoracolumbar syndrome

• Lumbar facet syndrome

• lower cross syndrome

• thoracic facet syndrome

• costovertebral joint irritation / costotransverse joint irritation / rib joint irritation

• thoracic spine hypomobility

• lumbar spine hypomobility

Exercise videos