Desk work rounds your upper back into flexion for hours. This position becomes default, creating the hunched posture that causes neck pain, shoulder problems, and headaches. These exercises restore what sitting takes. Get personalized mobility routines: Start your 14-day free trial Why This Matters Your upper back should rotate 35+ degrees per side and extend fully. Desk work reduces this dramatically. Limited upper back mobility forces your neck and shoulders to compensate, causing pain in those areas. 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 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 3 JME 157 Standing or sitting at your desk, raise one arm above your head. Rotate your upper body toward the other side for a gentle stretch and return to the middle. Exercise 4 JME 158 Sitting in your chair, extend one arm above your head and rotate your upper body toward the other side. Then, return that arm back to the middle and do the same thing for the other side. You should "flow" from side to side. Exercise 5 JME 160 Sitting in your chair, reach one arm toward the other ankle. Rotate enough to feel a gentle stretch in your side body and then return to the middle. Tips for Success Focus on rotation and extension Breathe into your mid-back to expand restricted areas Practice at your desk throughout the day Your upper back and breathing are connected Stand and move every 30 minutes How Often to Practice Practice multiple times throughout your workday. Frequent brief sessions prevent the stiffness that accumulates with sitting. 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