Sit or lean against the back stretcher for gentle thoracic spine support.

• Ideal for first-time users or anyone with shoulder blade pain sensitivity
• Keep your upper back supported by a chair, wall, or sofa
• Let your shoulders relax naturally to release tension
• Practice deep breathing exercises while your chest gently opens
• Start with 3–5 minutes daily, adjusting until you find a comfortable position

Benefits at this level: Gentle relief from upper back tension, improved posture awareness

Lean back gently to target forward head posture and shoulder tension.

• Position the Heart Opener behind your thoracic spine (upper back)
• Let your spine rest on the curved side of this cork yoga prop
• Support your head with the chair or use a small pillow for neck comfort
• Keep your arms relaxed to allow full shoulder blade release
• Stay for 3–10 minutes while focusing on breathing exercises

Benefits at this level: Corrects forward head posture, opens chest cavity for better breathing

Lie on the floor to fully open your chest and achieve spine alignment.

• Place your posture corrector on a yoga mat, rug, or soft blanket
• Position it directly between your shoulder blades for thoracic spine support
• Let your head and pelvis rest on the ground or use a pillow
• Extend your arms by your sides or gently overhead for a deeper chest opener stretch
• Begin with 1–5 minutes, gradually increasing to 15 minutes as your body adapts

Benefits at this level: Maximum back pain relief, deepest chest opening, full spine alignment

Turn gently to protect your spine and maintain alignment.

• Slowly roll onto your right side and pause for a few breaths
• Keep your body relaxed and grounded on your yoga mat
• Take several deep breaths before attempting to sit up
• Use your arms for gentle support to avoid strain
• Rise slowly while maintaining proper posture alignment