Simple Stretches to Undo the Damage of Sitting All Day

Stretch 12 - The Thoracic Spine Extension

Prolonged slouching over a desk can cause the mid-back (thoracic spine) to become stiff and rounded. The Thoracic Spine Extension is designed to restore mobility in this area. Sit with a foam roller or a rolled-up towel horizontally behind your mid-back, supporting your head with your hands. Slowly and gently lean back over the roller, extending your spine. This stretch targets the thoracic spine, helping to improve posture, open up the chest, and relieve the strain on your neck and shoulders that comes from poor sitting posture.

13. The Desk-Friendly Shoulder Opener

This stretch is perfect for those moments you can’t get up from your desk but desperately need to release tension. With your chair pushed back, place your hands on the edge of your desk, about shoulder-width apart. Slowly walk your chair backward until your torso is parallel to the floor, allowing your head to drop between your arms. Feel the stretch across your chest, shoulders, and mid-back. This move counteracts the internal rotation of the shoulders from typing, opening up the pectoral muscles and lengthening the lats, which helps improve posture and alleviate upper back stiffness without leaving your workspace.