Thoracic Mobility Break
Combine shoulder rolls, two seated rotations, thread-the-needle and a chest opener for a focused thoracic and upper-back desk break.
PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Backward Shoulder Rolls12 reps · about 36 sec
Lift, roll back, then settle the shoulders down in a small, smooth circle.
- 02Seated Upper-Body TurnHold · about 43 sec
Keep your pelvis still and rotate from your upper back—never force the twist.
- 03Seated Spinal TwistHold · about 55 sec
Sit tall and rotate gently on the exhale, using the rear hand for support rather than leverage.
- 04Thread the Needle6 reps · about 4.5 min
From all fours, slide one arm beneath your chest and let the head follow without forcing the shoulder.
- 05Seated Chest OpenerHold · about 30 sec
Sit tall, open across the chest and keep the movement out of your lower back.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Work within a comfortable range. Stop for sharp pain, dizziness, numbness or worsening symptoms, and use support whenever balance is uncertain.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.