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? | Sustainability | Typical Timeline for Noticing Ease |
|---|---|---|---|---|
| Isolated chin tucks | Medium | Sometimes |
