Elbows-on-Box Stretch: Thoracic vs Lat

2-way mobility technique · 8fps GIFs
Session footage · 2026-09-05
💡 Same setup, two targets. Elbows on a box, then choose: drop chest → thoracic spine. Or elbows in V + round the back → lats. Breathe deep out, 5 breaths per side.
1

Thoracic Spine Stretch

Mid-Back Extension
Thoracic Spine Stretch

Focus: Biases the thoracic spine (mid-back) — great counter to kyphotic / rounded posture.

  1. Kneel facing a box or bench, elbows up on the box
  2. Keep elbows roughly shoulder-width, chest tall
  3. Drop the chest toward the ground, letting the mid-back arch
  4. Take a deep breath out as you sink down
  5. Feel the stretch in the mid-back — 5 deep breaths
2

Lat Stretch (Elbows in V)

Latissimus Dorsi
Lat Stretch (Elbows in V)

Focus: Biases the lats — the lats internally rotate the shoulder, so externally rotate and round the upper back to stretch them.

  1. Same setup — elbows on the box, but arms in a V position
  2. Externally rotate the shoulders (palms out / bar supinated)
  3. Round the upper back and sit hips back toward the heels
  4. You should feel it in the lateral armpit region, NOT mid-back
  5. Deep breath out — 5 breaths per side