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Thoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.
Standing Chin TuckRe-stack your head over your spine — 10 gentle glides.
Wall Angels
Reviewed by Jules T., certified yoga teacher · Difficulty 2/3
The honest mirror for desk posture: back against a wall, arms sliding from goal-post to overhead without leaving it. Humbling on day one, visibly better every week — pure control for the muscles between the shoulder blades.
How to do it
- Stand with your back against a wall, feet a few inches away, lower back comfortably close to the wall.
- Press the backs of your arms to the wall in a goal-post shape — elbows bent, hands up.
- Slowly slide your arms up the wall as far as they go without anything peeling off.
- Slide back down to the goal post with the same control. Repeat 6–8 slow slides.
Common mistakes
- Arching the lower back off the wall as the arms rise — go only as high as your control allows.
- Letting the wrists or elbows drift off the wall and calling it range.
Take care
- Shoulders that pinch overhead: stop below the pinch — partial range with contact beats full range without.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
Thoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.Standing Chin TuckRe-stack your head over your spine — 10 gentle glides.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.