Reverse the "Sitting Disease": 11 Essential Stretches You Can Do Right Now

3. Chest opener at the doorway

Sitting with rounded shoulders shortens the pectoral muscles and locks the front of the torso into a collapsed position. Stand in a doorway and place your forearms on the frame with elbows roughly shoulder height. Step one foot forward and gently lean through the doorway until you feel a comfortable stretch across the front of your chest and shoulders. Keep the neck long and breathe steadily, allowing the ribs to expand with each inhale for added relief. Hold for 20 to 40 seconds, then release and repeat two to three times. If a doorway isn’t available, hug a foam roller or a rolled towel behind your back while standing to open the chest with more support. People with shoulder pain should move slowly and avoid pushing into sharp sensations. This stretch counteracts forward rounding, helps the shoulder blades draw back, and improves breathing mechanics by creating space for fuller inhales.

4. Thoracic rotation for spine mobility

The mid-back, or thoracic spine, often gets stiff from prolonged sitting, which can limit rotation and affect posture. Sit tall in a chair with your feet flat and knees hip-width apart. Cross your arms over your chest or place your hands behind your head, inhale to lengthen, and on the exhale rotate your torso to the right as far as is comfortable without twisting the lower back. Hold the end position for a breath, then return to center and repeat to the left. Aim for 8–10 controlled rotations per side. For more mobility, perform this lying on your back with knees bent and let both knees fall together to one side while keeping your shoulders grounded; that variation gives a gentle, supported twist. Keep movements smooth and avoid forcing rotation through pain. Restoring thoracic mobility helps your shoulders, neck, and breathing work more freely and reduces compensatory strain in the lower back.