Sitting Rotation with Posture Block

How to do it

1. 1

   1. Sit upright on a chair with a posture block (or small pillow) placed lengthwise against your mid-back, between your shoulder blades.

2. 2

   2. Cross your arms over your chest, placing your right hand on your left shoulder and left hand on your right shoulder.

3. 3

   3. Engage your core and keep your pelvis stable as you rotate your torso to the right, leading with your chest.

4. 4

   4. Return to center with control, then rotate to the left side with the same controlled movement.

5. 5

   5. Maintain neutral head position throughout—let your torso lead the rotation, not your neck.

Benefits

• Increases thoracic spine mobility and reverses hunched-forward posture from desk work
• Reduces mid-back stiffness and improves shoulder blade positioning
• Strengthens rotational core stability while maintaining proper spinal alignment

Common mistakes

• Rotating from the neck instead of the mid-back; focus on rotating from the ribcage, not your head
• Losing contact with the posture block or slouching forward during the movement
• Rotating too far or with momentum; use slow, controlled rotations to maximize mid-back engagement