Thoracic Prayers
Elbows on a bench with hips back to open the lats and midback, often used to prep for overhead work or relieve tightness from desk and phone time.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Lats, thoracic spine extension capacity, upper back tissue tolerance, scapular upward rotation support.
Key Benefits
- Improves thoracic extension and overhead comfort
- Good “reset” after desk work and forward posture
- Easy to scale by elbow width and hip position
- Pairs well before pressing, pulling, and throwing
Equipment Needed
Bench/bed/couch (or any stable surface). Optional: foam roller/block to hold between hands.
How to Perform Thoracic Prayers
- Place elbows on a bench with hands together (or holding a roller).
- Shift hips back while keeping ribs stacked.
- Let the chest drop gently as you breathe.
- Narrow elbows = more midback emphasis for many people.
- Hold or perform slow pulses.
Programming Options
- 2–4 holds of 20–45 seconds
- Or 8–12 slow pulses with a 2-second pause
- Use as part of your overhead warm-up
Why This Variation Works
Surface support lets you relax into thoracic extension while also addressing lat tightness that can limit overhead motion.
When to Use It
Before overhead lifting, after long sitting, or when shoulders feel restricted because the midback is stiff.
Related Thoracic Mobility Exercises
Explore the Thoracic Mobility category for standing extension and open book rotation.
Frequently Asked Questions
Where should I feel the stretch?
Often in the lats/upper back and through the midback. Back off if you feel pinching.
What if my shoulders feel cranky?
Raise the surface height, widen elbows, and reduce range. Keep it gentle.
Hold vs reps?
Both work—holds are great for a reset, reps work well as a warm-up.
More exercises in this collection
Explore other videos in Thoracic Mobility. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.