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Upper Back Pain | Posture These 3 exercises focus on thoracic spine mobility, upper back strength, and shoulder mobility. When your upper back gets stiff from sitting, phone use, or desk work, your shoulders and neck start compensating. That often leads to rounded posture, tension, and ongoing discomfort. Improving thoracic mobility helps your upper back extend and rotate again instead of staying locked forward. Strengthening the upper back makes good posture feel natural, not forced. Better sho
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