Do your shoulders and upper back tend to round forward, especially after a long day at your desk? You’re not alone—and there’s a name for it: excessive thoracic kyphosis. This postural imbalance is incredibly common in those who spend hours at a computer or seated with less-than-ideal posture.
It usually develops when the muscles in the upper back become weak, while the chest muscles tighten, pulling the shoulders forward. The result? That slouched, hunched look and often discomfort through the neck, shoulders, and back.
A Gentle Release to Help Realign Your Spine
One brilliant way to begin correcting this pattern is with a targeted self-massage technique. It helps release tension in the upper back muscles and prepares them for strengthening—an essential step in improving posture long term.
Here’s how to do it:
✅ Self-Massage for Upper Back Release
- Start by lying on your back with two massage balls placed on either side of your spine in the upper thoracic region (just below the shoulder blades).
- Breathe deeply, allowing your body to settle into the pressure.
- Progress it by gently tilting your pelvis to increase the intensity and pressure from the balls.
- Need a gentler version? Use one ball at a time or place a higher pillow under your head for more support.
⚠️ Important: If breathing feels restricted at any point, ease off immediately and regress the exercise.
This technique works beautifully as part of a full corrective exercise routine—releasing before strengthening helps your body realign more effectively.
Need Some Support with Your Posture?
I offer personalised corrective exercise sessions both online and in-person, designed to help you improve posture, reduce discomfort, and feel more confident in your body.
Interested in learning more?
Drop me an email at: hannah@beyondthestudiopilates.co.uk
Let’s work together to help you stand taller and move better.
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