Exos | Formerly Core Performance

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Core Knowledge


Thoracic Extension - Heel Sit


  • Kneel on the ground with your arms straight in front of you and sit back on your heels.
  • Drop your head and round your upper back, taking a deep breath in.
  • Think about lifting your chest in order to extend, or arch, your upper back, as you exhale.
  • Continue for the remainder of the set.

Coaching Tip

  • Do not allow movement in your lower back. That is, emphasize moving through your upper back.

Feel It

  • Stretching your upper back.

Tags: Upper Back, Stretching, Soreness