Upper Back Reset
Your upper back is stiff and it shows.
Hours of sitting, slouching over a laptop, commuting, and scrolling all add up.
Your thoracic spine gets glued in place.
Your shoulders round forward.
Your neck tightens and now you're moving like you're in a straight jacket and neck brace.
That stiffness affects how you breathe, rotate, and even how your low back and shoulders move.
The good news?
You can reverse it with just a couple movements and a wall.
Below are two simple wall-based drills that open your thoracic spine, improve rotation, and help you finally move (and breathe) like a human again.
Find a rep range that feels good for you.
Start with 6 reps on each side. once you've done each stretch repeat that circuit 3 more times.
As you start loosening up more, try extending the amount of reps you do each stretch especially the ones you feel the most benefit from.
Remember to move slowly through each stretch. These are mindful movements that should not be rushed. Hold each stretch for 2-5 seconds and keep repeating until you're feeling limber and free again.
Half Kneeling Thoracic Wall Opener
Open up your chest and loosen up your neck.
Start by kneeling down on the knee closest to the wall and arms out in front. Rotate the outside arm in a full rotation until the back of your hand reaches the wall behind you. If you can't touch the wall or need to assist yourself by twisting your leg open that's ok and it goes to show how much you will benefit from this movement.
Half Kneeling Wall Contours
Become as supple as a contortionist with this great movement.
Start by kneeling on the knee closest to the wall. Interlace your fingers behind your head and point your elbows out. Face the wall and slowly raise the back elbow up and over as you create a large arch and end with that elbow now in the front and you're facing away from the wall. Now do the reverse and end back in your starting position facing the wall again. This can be a very difficult movement to do at first and it will really highlight how stiff your torso actually is.
