Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A mid-back extension paired with shoulder rotation – targeting the two areas most affected by forward-leaning desk posture.

The thoracic extension opens your mid-spine against a wall, then shoulder external rotation counters the inward roll that typing creates. Together, they address the rounded upper body posture that builds up over hours of screen time.

Studies on thoracic mobility interventions show they can improve breathing mechanics and reduce upper back pain – both tied to how well your mid-spine extends throughout the day.