Back · Bodyweight
Sitting Thoracic Spine Flexion
How to do the sitting thoracic spine flexion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall on a chair or bench with your feet flat and hands behind your head or crossed over your chest. Slowly round your upper back forward, dropping your chest and tucking your chin to flex through the mid-spine. Hold the gentle stretch, then return to an upright position.
- 1A gentle stretch spreading across your upper back and between the
- 2shoulder blades
- 3Your mid-spine rounding segment by segment as you curl forward
- 4A relaxed, slow movement with steady breathing
Common mistakes
- Yanking your head down with your hands
- Rounding only the lower back instead of the upper spine
- Bouncing into the stretch rather than holding it
Muscles worked
The sitting thoracic spine flexion mainly works the mid traps, with the upper traps and lower traps assisting.
- Mid TrapsPrimary
- Upper TrapsSupport
- Lower TrapsSupport
- Lower BackMinor
Kovo programs the sitting thoracic spine flexion for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.