Your thoracic spine (upper and mid back) should rotate and extend freely. Desk work locks it in flexion. When your thoracic spine cannot extend, your shoulders round forward and your neck juts out. These exercises restore thoracic mobility. Get personalized mobility routines: Start your 14-day free trial Why This Matters The thoracic spine is designed for mobility. When it stiffens, your neck and lower back (designed for stability) must move more, causing pain. Restoring thoracic mobility takes pressure off your neck and low back. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Exercise 2 JME 151 Either sitting or standing, extend one arm up over your head. Bend toward the other side for a gentle stretch in your side body. Return to the middle and repeat. Exercise 3 JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Exercise 4 JME 153 Standing, rotate your upper body to the left and to the right. Be slow and controlled - find what works for each side. Exercise 5 JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Tips for Success Focus on rotation and extension; these are what desk work restricts most Use your breath: exhale as you rotate or extend Move from the mid-back, not the lower back Your ribs attach here; tight breathing often accompanies thoracic stiffness Practice at your desk throughout the day How Often to Practice Practice multiple times daily, especially after prolonged sitting. Brief movement breaks prevent stiffness accumulation. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial