Increase mobility of the middle & upper back

Benefits
Increase mobility of the mid back and reduce hunch back posture
Especially good for those with tight upper back, neck and shoulders due to sitting & working in office environment 

Equipment
A large (bath size) towel rolled tightly 
You might need a pillow under your neck if the exercise becomes uncomfortable 

Action
Roll the towel tightly
Lay on your back on top of the towel as shown 
The towel should cross your mid and upper back, never the lower back 
Stand your knees up as shown 
Interlock between your fingers and put them under your neck as shown

Rest in that position for up to 5 minutes 
Allow your elbows to fall aside
Relax and breathe quietly
It is normal to feel a mild pain where the towel contact your spine, stop the exercise if you experience any pain 

Watch point
Be sure that you are not straining your neck. Use 1-2 pillows as needed 
Avoid using the towel under the lower back or neck

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