If the upper back often feels tight and achy, this simple chair stretch earns a regular spot in a daily routine. It targets stiffness through the middle and upper back, helps the spine move more freely and builds better control through the torso, which supports flexibility and stability in everyday movement.
The goal
Aim to do this move once a day for a week and notice how the upper back responds.
How to do it
Set up well
Sit tall in a sturdy chair with the feet flat on the floor, knees roughly hip-width apart. Stack ears over shoulders and shoulders over hips.
Hug and secure the upper body
Wrap the arms across the chest and give the ribs a firm hug, hands resting on the shoulder blades or upper arms. Keep the shoulders relaxed away from the ears.
Draw a slow circle with the upper torso
Keeping the pelvis still and the feet firmly planted, gently lean and rotate the ribcage to begin tracing a slow, controlled circle with the upper body. Breathe evenly as the chest moves forward, to the side, back and around. Keep the movement smooth rather than jerky.
Change direction
After one full circle, pause in the centre, reset posture if needed, then circle in the opposite direction with the same slow, steady control.
That is one repetition. Aim for up to 10 reps, or stop earlier if that feels better on the day. The movement should feel like a gentle release, not a strain. If there is sharp pain, dizziness or discomfort in the lower back, ease out of the stretch and check in with a health professional.
The bottom line
A simple seated circle can loosen a stiff upper back, wake up the core and support better posture in just a few minutes. Done consistently, it helps counter long hours of sitting and screen time. Pair this move with regular walking and a short daily stretch sequence to keep the spine mobile and the upper body feeling lighter through the day.
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