Thoracic Mobility Exercises for Long Hours at a Screen
Upper-back mobility gives your shoulders and neck more room to move. Keep the motion controlled and let the lower back stay quiet.
Rotate from a stable seat
Sit on a stable chair with your feet supported and hands across your chest. Turn your upper body slowly to one side, return to center, and switch. Keep the movement comfortable and avoid pulling your head around with your hand.
If your hips move with you, reduce the range. The exercise is about practicing upper-back movement, not forcing a large twist.
Try a supported reach
Reach both arms forward, then open them wide while keeping your ribs relaxed. You can also place your hands behind your head and gently lift your chest over the back of a chair, but stop before your lower back arches.
Use the version that feels easier to control. A small movement you can repeat is enough.
Do not make mobility a desk substitute
Stand and walk after a long work block. OSHA and Mayo Clinic both recommend changing position and taking breaks from computer work. Thoracic mobility is one movement option, not a reason to sit longer.
Use a guided sequence if you need structure
Uncurled can put upper-back movement alongside chin tucks and shoulder exercises. Stop if movement causes pain, dizziness, numbness, or unusual discomfort.