Quick relief (2–3 minutes)
Do this now
- Sit with the chair back at shoulder-blade level.
- Support your head and take 4–6 slow breaths, gently leaning back on the inhale.
- Keep the range small and comfortable.
Keep it comfortable
- Ribs relaxed, no low-back pinching
- Slow breathing, not big arches
Detailed guide
Goal
Restore gentle extension in the mid-back (the part that tends to get stiff from sitting).
When it helps
- Rounded posture after desk work
- Tight upper back that feels better with opening the chest
- “Stuck” mid-back breathing
When to skip / be careful
- Sharp pain in the spine
- Dizziness or symptoms that increase when leaning back
- Recent fracture/surgery or osteoporosis concerns (use extra caution)
Setup
Use a sturdy chair with a firm back. Sit so the chair back contacts your mid-back (not your low back).
Steps
- Sit with feet flat. Place the chair back at about shoulder-blade level.
- Interlace fingers behind your head to support your neck.
- Take a slow inhale and gently lean back over the top edge of the chair — small range.
- Exhale and return to neutral.
- Repeat for 3–6 slow breaths. Move the contact point a little higher/lower if it feels good.
How it should feel
- Gentle opening across the chest and mid-back
- No pinching in the low back
If you feel low-back pinching, keep ribs “soft” and make the movement smaller.
Cues
- Keep ribs soft (don’t flare hard)
- Let the chair do the support — you’re not forcing a big arch
- Breathe slowly; long exhales help you relax
Mistakes
- Forcing into a big arch
- Letting the neck crank back (keep it supported)
- Moving fast instead of breathing
Dosage
- 3–6 slow breaths
- 1–3 rounds as needed
Make it easier / harder
Easier
- Smaller range
- Hands higher on the back of the head for more support
Harder
- Pause 1–2 seconds in the open position (still gentle)
