Your Body Almanac

Extend your upper back over a chair

Gently bend your mid-back backwards over a chair to counter hours of rounding forward.

How often
Daily
Time
2 min
Recommended for
13 factors
Seated on a chair with the hands behind the head, the upper back arches backward over the top of the chair back, then returns upright.

How to do it

  1. Sit on a sturdy chair with a back that reaches about mid-back height. Keep your feet flat and hips and knees at right angles.
  2. Cross your arms over your chest, or lightly support your head with your hands.
  3. Lean back over the top of the chair so your upper back arches. Let the movement come from your mid-back, not your neck or lower back.
  4. Hold for about 3 seconds, then return to upright.
  5. Repeat 5 times. Do it once or twice a day, or as a break from desk work.

Why it helps

Desk work, driving and phone use keep the upper back rounded forward for hours. Practicing the opposite movement helps keep the mid-back mobile, which supports a more upright posture for your neck and shoulders.

SourcesSeated thoracic extension (NHS OPAL Return to Work)Thoracic spine exercises (Cambridge University Hospitals NHS)

Be careful

Keep the movement small and comfortable. Stop if you feel sharp pain. If you have osteoporosis or a back condition, check with a doctor or physical therapist first, and see one if pain persists.

Recommended for

occupation

Dental hygienist

Leaning over patients, fine instruments in hand, eyes inches from teeth.

5 risks · 13 practices hobby

Golf

A twisting swing repeated hundreds of times, plus hours in the sun.

4 risks · 12 practices occupation

Graphic designer

Mouse, stylus and big screens, often against a deadline.

4 risks · 12 practices habit

Heavy smartphone use

Head down, thumbs busy, screen inches from your face for hours a day.

5 risks · 13 practices hobby

Knitting and crochet

Thousands of small, repeated stitches with your head bent over the work.

5 risks · 10 practices occupation

Physician

Long, high-stakes days with little time to eat, move or sleep.

5 risks · 16 practices hobby

Playing guitar

Hours of fretting, strumming and holding an awkward posture.

4 risks · 10 practices hobby

Playing piano

Long practice sessions on a bench with fast, forceful finger work.

3 risks · 7 practices hobby

Road cycling

Hours bent over the bars, legs spinning thousands of turns per ride.

5 risks · 15 practices hobby

Surfing

Paddling, cold water and hours of bright sun reflecting off the sea.

5 risks · 9 practices hobby

Video gaming

Long sessions seated, thumbs flying, eyes locked on a bright screen.

5 risks · 13 practices hobby

Weightlifting

Heavy loads through your back, shoulders and wrists, set after set.

5 risks · 15 practices habit

Working from the couch or bed

Laptop on your lap, pillows behind your back, no commute and no desk.

5 risks · 13 practices