Stretching the thoracic spine can help one maintain an upright posture in the upper body. This stretch helps elongate the upper back which can become rounded, slouched and forward over time. It is often prescribed to those with neck, shoulder, or upper back pain.
Stand in front of a countertop or a chair with a high back. Place your arms on the counter or chair at shoulder-width distance apart.
Back up and keep your feet shoulder-width distance apart. Send your hips back and let your chest sink towards the floor.