Address Poor Posture from Prolonged Sitting: Improve T-Spine Mobility with this Drill

By Anna Checket

Your thoracic spine is an area of your back that pays a heavy price from prolonged sitting. This is the region that gets rounded over when someone tells you to “sit up straight”, or your mid-back. Most of us suffer from a lack of mobility in the t-spine, meaning we have lost our intended range of motion as an adaptation to poor posture. This dysfunction affects the whole system and can cause compensations and pain in the low back, shoulders and neck.  

Luckily, there are some highly effective t-spine mobility drills that, with some time and adherence, can improve your posture and relieve pain as a welcome side-effect!

Add this thoracic spine extension drill into your warm-up or corrective exercise routine or do them daily… and don’t let prolonged sitting rob you of your right to great posture!




  1. Set up in a kneeling position with your knees on the ground and your elbows elevated on a bench, fingers interlaced behind your head.
  2. Slowly and with controlled breathing, sit your hips back toward your heels, maintaining some tension in your core.
  3. Relax your chest toward the ground.
  4. Slowly return to neutral.

Repeat for 2 sets of 8 reps.