11 Daily Flexibility Exercises for a Pain-Free Life

3. Thoracic extension on chair (upper back mobility)

Two-line summary: Restores mobility in the mid-upper spine to reduce neck and shoulder strain from sitting. Better thoracic extension helps maintain a taller, less painful posture. Step-by-step instructions: Sit near the front edge of a sturdy chair. Place your hands behind your head with your elbows wide. Lean back over the chair’s backrest to open the chest and extend the thoracic spine while keeping the pelvis steady. Move slowly through 8–10 repetitions, inhaling as you open and exhaling as you return upright. Focus on creating movement between your shoulder blades rather than overextending the lower back. Modifications and progressions: If a chair back is too high, use a rolled towel against the mid-back for a gentler lift. Progress to a foam roller on the floor for longer holds once you feel stable. Safety cautions: Avoid this exercise if you have recent spinal surgery or sharp pain in the mid-back. If you feel radiating pain or numbness, stop and consult a clinician. Habit-stack tip: Do a set after a long email session or before you stand to refill a water bottle, like a quick reset between tasks.