T Nation

Thoracic Extensions

Just a quick question regarding thoracic extensions on a foam roller.

Although it’s normally prescribed to do say 8-10 reps on each segment - Is it okay to hang out in the extension position for time?

I tired to hang out for seconds in the extended position, but I experience discomfort / pain when coming back up. Why is this? Is it simply just a matter of the stiff position being released?

Thanks.

yes it should be okay to hang out in a relaxed position for a stretch.

not sure about the pain…

if you are relaxing into a stretch then you shouldn’t use the relaxed muscles to pull you out. e.g., stretching the lumbar erectors with relax into forward bend then stand up out of the stretch by activating the lumbar erectors.

can you roll to one side then use your arms to lift yourself out?