60 may feel less burdensome with this supportive pause.
Step 4: Thoracic Extension Over Support (60–90 seconds)
Lie on your back with knees bent and feet flat. Place a rolled towel or small cushion under your upper-mid back (around bra-strap level). Let your arms fall open to the sides, palms facing up. Breathe deeply into your chest and relax for 30–60 seconds. This opens the mid-back area, supporting overall upright posture. Many find it helps shoulders sit more naturally.
Comparison: Gentle Routine vs. Common Approaches
Approach Effort Level Nervous-System Friendly?
