# Seated shoulder and upper-back flow   [seated_upper_back_flow]

Alternating reach forward and open through the upper back.

Duration: 120s   Transition in: 10s   Intensity: 1
Energy: low-high   Position: seated -> seated
Props: chair
Modality: mobility
Goals: desk_reset, neck_shoulders
Body regions: shoulders, upper_back
Scores  morning 0.7  evening 0.7  low-energy 1

Spoken instruction:
Sit tall. Interlace your hands and reach them forward, letting your upper back round and open. Then release, draw your elbows back and lift your chest, drawing the shoulder blades gently together. Move slowly between the two shapes with your breath.

Safety notes:
- Keep the range comfortable.