Dorsal spine posture

Dorsal spine posture correction involves exercises and stretches to improve the alignment and curvature of the thoracic spine (upper back). Here are some exercises to help correct dorsal spine posture:

1. _Chest Stretch_: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward, stretching your chest and shoulders.

2. _Shoulder Blade Squeeze_: Sit or stand with good posture. Squeeze your shoulder blades together and hold, then release.

3. _Thoracic Extension_: Lie on your back with your knees bent and feet flat. Slowly lift your upper back off the ground, keeping your chest open.

4. _Cat-Cow Stretch_: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin towards your chest and your tailbone towards the ground (like a cow).

5. _Scapular Wall Slide_: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide your back down the wall, keeping your shoulders down and away from your ears.

6. _Dorsal Spine Stretch_: Lie on your back with your knees bent and feet flat. Place a towel or strap under your upper back and gently pull it towards your chest.

7. _Bridge_: Lie on your back with your knees bent and feet flat. Slowly lift your hips off the ground, squeezing your glutes and lower back muscles.

8. _Plank_: Start in a push-up position with your hands shoulder-width apart. Engage your core and keep your body straight, from head to heels.