Seated Thoracic Spine Extension is an excellent exercise to perform if you have any shoulder, neck, mid back or low back pain! This exercise can be performed in any type of chair with use of a foam roller or rolled up towel. Place the towel/foam roller long ways across your spine. Place both hands behind your neck and bring your elbows close together. Take a deep breath in and as you exhale lift your elbows towards the ceiling. Repeat this for 10 repetitions and 2-3x per day.