Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
Hold 30s
The most direct way to mobilize a stiff mid-back. By positioning a foam roller across the thoracic spine and allowing gravity to extend over it, you restore the natural curvature that sitting all day collapses — one vertebral segment at a time.
Hunchback & Kyphosis Fix
18 videos
Static BackFreeThoracic Extension (Foam Roller)Free
T-Spine Rotation
Cat-Cow
Pec Minor Stretch
Doorway Chest Stretch
Wall Angels
Scapular Wall Slides
Prone Y Raise
Prone T Raise
Band Pull-Apart
Face Pulls (Resistance Band)
Bear Crawl Position
Cervical Retraction
Upper Trap Release
Standing Arm Circles
Overhead Reach with Squat
Supine Groin Progressive
16 videos locked
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