🔥 Rounded upper back? Random mobility exercises may be missing the right progression! If your upper back feels stiff and rounded, immediately forcing it backward into extension isn’t always the best place to start. 💡 Here’s the approach: RELEASE → ROTATE → SIDE BEND → EXTEND ⚡ First: Reduce muscular tension Tight, sensitive muscles around the upper back can make spinal movement feel more restricted. Start by using a mobility tool along the muscles beside the spine. Lie back over it, bring your forearms together to round the upper back slightly, and slowly work through the stiff areas. ⚡ STEP 1: ROTATION Rotate your chest and top arm toward the opposite side. Let your arm drop and slowly exhale as you relax into the position. ⚡ STEP 2: SIDE BEND Keep your bottom arm forward while reaching your top arm overhead and forward. Exhale and hold the position for approximately 5–10 seconds. ⚡ STEP 3: EXTENSION Now work on the motion that helps bring your upper back into a more upright position. Slowly extend through the thoracic spine as you exhale, then return and repeat with control. You can also try the variation shown where you slide your chest downward to work into a different extension position. 🔥 Why this order? Your upper back moves in multiple directions. Instead of repeatedly forcing the stiffest movement, working through rotation and side bending before extension can help you explore more available motion before finishing with the movement you’re trying to improve. The goal here is to restore movement options throughout your upper back so getting upright feels easier. #RoundedBack #Posture #UpperBackPain #PhysicalTherapy #MobilityExercises