Spine extension arches your back backward. Sitting and forward-focused work keep your spine flexed for hours, reducing extension capacity. These exercises restore the extension your spine needs for healthy posture. Get personalized mobility routines: Start your 14-day free trial Why This Matters Your spine should extend fully. When extension is lost, you cannot stand upright without effort. Walking, reaching overhead, and simply looking up become restricted. Restoring extension enables natural upright posture. The Exercises Practice these exercises with control. Move slowly and respect your current range. Exercise 1 JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Exercise 2 JME 118 Push your chest forward for an extension. Exercise 3 JME 153 Standing, rotate your upper body to the left and to the right. Be slow and controlled - find what works for each side. Exercise 4 JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Exercise 5 JME 7 With your arms at your side, gently look up Tips for Success Cobra and sphinx poses are foundational extension exercises Extend through your mid-back, not just lower back Breathe as you extend; do not hold breath Progress gradually; extension can be intense Balance extension with appropriate flexion work How Often to Practice Practice multiple times daily, especially after prolonged sitting. Brief extension breaks prevent stiffness. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial