A beginner-friendly upper back and spinal mobility exercise that targets the thoracic spine and surrounding postural muscles, helping to improve posture, increase upper back flexibility, and reduce stiffness from prolonged sitting.
Exercise Details
Level
Beginner
Primary Skill
Mobility
Required Equipment
Yoga Mat
Muscles
Primary
Back
Correct Form
1. Stand with feet shoulder-width apart and your arms relaxed by your sides. 2. Extend your arms out to the sides at shoulder height and gently arch your upper back. 3. Slowly round your upper back, bringing your arms forward and together as if hugging a large ball. 4. Reverse the movement, extending your arms to repeat.
Common Mistakes
Don't use your lower back to compensate for the movement; focus on isolating the thoracic spine.
Pro Tips
1. Perform the movements gently to avoid overstretching. 2. Breathe deeply throughout, inhaling as you round your back, exhale as you open.
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Yoga Mat
