Bedtime Stretches Part 5: Thoracic Extension

BEDTIME STRETCHES: Thoracic extension(5/7)

A thoracic extension is a great postural stretch to do just before bed as it helps to unwind the slouched posture from working at a desk all day and can relax and calm the nervous system.

This stretch is good for releasing tension in the muscles and connective tissue, thoracic spine extension, and vertebral disc hydration.

Steps for thoracic extension

  • Place a foam yoga block in between the shoulder blades and lay with your arms stretched out to each side.
  • This can also be done by laying on a foam roller that runs the length of your spine.
  • Start by lying in this thoracic extension for 1-5 minutes and work up to 15 minutes.
  • Have some lavender or cedarwood essential oil in a diffuser and listen to calming music or an audiobook to relax before bed.


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Thoracic extension