Wall-supported reach
Posture ResetIntermediate
Wall Angels
A posture-focused drill for upper-back extension, shoulder positioning, and rib control.
upper backshouldersribs
Spinal Mobility
Thoracic Rotation
An upper-back mobility drill that restores rotation and reduces desk-driven stiffness.
Ribcage rotation axis
Difficulty
Beginner
Prescription
5-6 reps per side
Targets
upper back, ribs, shoulders
Use cases
upper back, sitting, desk reset
Benefits
- Improves rotation
- Supports posture variety
- Pairs well with desk resets
Step-by-step instructions
- 1.Start on your side or on all fours with one hand behind the head.
- 2.Rotate through the upper back while keeping the hips quiet.
- 3.Pause on the open side for one breath.
- 4.Return slowly and repeat before switching sides.
Featured Routine
Desk Worker Reset
A short sequence designed to interrupt long blocks of sitting and restore upper-back and hip freedom.
5 minutes
Desk posture, stiffness, and ribcage mobility
Step 1
Thoracic Rotation
5 reps per side
Step 2
Wall Angels
6 reps
Step 3
Hip Flexor Stretch
30 seconds per side
Step 4
Glute Bridge
8 reps
Related Exercises
Build a stronger movement stack around this drill
Segmented spine wave
Spinal MobilityBeginner
Cat Cow
A gentle spinal mobility drill that restores motion through the back and ribs.
lower backupper backspine
Cross-body balance line
Core ControlIntermediate
Bird Dog
A trunk control drill that builds coordination between the hips, core, and shoulders.
coregluteslower back
Coaching
Exercises work best when they fit your routine, tolerance, and goals
If you want more than a library, coaching helps organize the right drills into a personalized movement strategy built around your week.