Addressing Poor Posture and Thoracic Spine Mobility

If you spend most of your day hunched over a desk, phone, or steering wheel, chances are your posture is paying the price. The good news? As Julian Berriman shares in this video, you can address postural strain in your clients through informed, progressive movement training. A consistent programme that improves thoracic mobility, supports head alignment, and strengthens weak back muscles can restore balance and reduce pain.

1. Provide Relief from Postural Strain and Build Awareness

Simple postural exercises can offer quick relief from the discomfort of prolonged sitting — especially slouching and forward head posture. The exercises shown in the video activate key muscles, open up the chest, and reduce tension in the neck, shoulders, and back.

• Bruegger’s Relief – resets posture and eases tension.
• Wall Angels – strengthens postural muscles and improves shoulder mobility.
• Colson’s Exercise – encourages spinal alignment and lengthening.

Summary: These drills are ideal for anyone who spends long hours at a desk. For trainers, they’re an accessible way to introduce clients to postural awareness.

2. Encourage Thoracic Spine Mobility

Maintaining mobility in the thoracic spine is essential for posture, movement efficiency, and injury prevention. By targeting this area, you counteract stiffness caused by sitting and forward-leaning activities. Improved thoracic mobility also supports shoulder and neck mechanics, breathing, and core engagement.

• Kneeling Thoracic Extension – stretches and mobilises the mid-back.
• Foam Roller Thoracic Extensions – increases extension range safely.
• Thread the Needle – develops rotation control.
• Open Book Stretch – promotes controlled thoracic rotation.
• Kneeling Thoracic Rotations – builds rotational strength and awareness.

Summary: These mobility drills build the foundation for safe, effective full-body lifts like squats and overhead presses.

In Conclusion

Addressing poor posture through targeted mobility work can dramatically improve comfort, alignment, and functional performance. By blending awareness drills with thoracic mobility exercises, you help restore balance and support long-term spinal health.

Summary: Consistency is key — small, regular efforts deliver lasting results.