Ribcage rotation axis
Spinal MobilityBeginner
Thoracic Rotation
An upper-back mobility drill that restores rotation and reduces desk-driven stiffness.
upper backribsshoulders
Posture Reset
Wall Angels
A posture-focused drill for upper-back extension, shoulder positioning, and rib control.
Wall-supported reach
Difficulty
Intermediate
Prescription
6-8 smooth reps
Targets
upper back, shoulders, ribs
Use cases
upper back, sitting, posture
Benefits
- Improves upper-body positioning
- Builds postural awareness
- Useful for desk workers
Step-by-step instructions
- 1.Stand with your back near a wall and ribs softly stacked.
- 2.Bring the arms into a goalpost shape and slide them upward.
- 3.Move only as high as you can without flaring the ribs.
- 4.Return slowly and keep the neck relaxed.
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.