Have you have noticed that you sit or stand with a larger than normal curve in your upper back? Your thoracic extension may be limited. If so, it is a good idea to work on your posture or alignment.

How can you do that?

The first thing to do is to check how well your thoracic spine (T-spine or simply your upper back) can extend.

The test below does just that! It tests how well you can get yourself out of a bent/flexed position and back up into a straighter, more correct posture.

If you get a positive on this test, consider the following exercises.

Foam rolling your back.

Foam roller thoracic extension.

Prone thoracic extension.

Sphinx reach.

These type of activities help to correct your posture and movement.

P.S. If you are struggling to get your head into the correct position, test your T-Spine first. Your upper back cannot get out of flexion it will be impossible to correct your head position.

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