These three exercises are great for getting your back and ribcage freed up for more comfort and better breathing.

What is amazing about the human body, is it's ability to adapt to a given situation or task.  Problems can occur though, when we spend to long in a fixed position, such as being sat at a work station.  The body does it's best to adapt to the sustained posture, but even then can end up fatigued.  So, we end up with restricted spine and ribs, with sore muscles and joints. Then when we want to be active or exercise, our bodies are less able to move, so we may under-perform or become injured.

These thoracic stretches can help relieve the stiffness and restriction that builds up when your work requires you to sit or stand at a desk all day.  You can do this stretch at your desk, so give it a go. Worried you'll look a bit funny in the office? Then, get your work colleagues involved!

1. Seated Thoracic Extension Stretch

Purpose: This stretch helps counteract the forward hunching posture common with desk work by promoting extension through the thoracic spine and opening up the rib cage.

How to Perform:

• Sit tall in your chair with your feet flat on the floor.

• Place your hands behind your head with your elbows pointing outward.

• Inhale deeply, and as you exhale, gently arch your upper back over the backrest of your chair.

• Hold for 5–10 seconds, then return to neutral. Repeat 5 times.

Tip: If your chair has a high back, scoot forward so the top of the chair is at mid-back level for better extension.

2. Seated Side Stretch

Purpose: This stretch improves lateral movement of the thoracic cage, helping to release tension between the ribs and along the sides of the torso.

How to Perform:

• Sit upright with your feet flat on the floor.

• Raise your right arm overhead, keeping your left hand resting on the chair or thigh.

• Lean gently to the left, stretching the right side of your rib cage.

• Hold for 20–30 seconds, breathing deeply into the right ribs.

• Repeat on the other side. Perform 2–3 times per side.

Tip: Keep your hips anchored to avoid leaning too far and focus on expanding the rib cage as you inhale.

3. Desk-Assisted Thoracic Rotation

Purpose: This movement enhances rotational mobility in the thoracic spine, which is essential for overall rib movement and spinal health.

How to Perform:

• Sit sideways in your chair, facing to the left.

• Place your hands on the backrest of the chair.

• Keeping your hips stable, gently twist your torso to the left while exhaling.

• Hold for 15–20 seconds, feeling a stretch through your ribs and spine.

• Repeat on the right side. Perform 2–3 times per side.

Tip: Move slowly and avoid forcing the twist—let your breath guide the movement.

Incorporating These Stretches
Performing these stretches 2-3 times per day can help reduce stiffness, improve breathing efficiency, and promote better posture. Pairing them with deep breathing exercises can further enhance rib mobility and relaxation. Please note, research shows it is also very important to get out of your chair and move every 30-45 minutes during the day - a short walk, a plank, some squats etc will help reduce all cause mortality. 

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