Thoracic & Shoulder Open

Time
1 min
 
Equipment
None
 
Strength
Stretch
Shoulders
Arms
Chest
Core
Back
Legs

A mid-back extension paired with shoulder rotation – targeting the two areas most affected by forward-leaning desk posture.

The thoracic extension opens your mid-spine against a wall, then shoulder external rotation counters the inward roll that typing creates. Together, they address the rounded upper body posture that builds up over hours of screen time.

Studies on thoracic mobility interventions show they can improve breathing mechanics and reduce upper back pain – both tied to how well your mid-spine extends throughout the day.
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Exercises

  • Wall Thoracic Extension Stretch

  • Seated Shoulder External Rotation