Wellness with Marianna

A simple upper-body mobility flow for days when your shoulders, ribs, and upper back feel stiff.

The upper back is designed to move in many directions, but long hours sitting, driving, and working at a desk often leave it feeling restricted.

These movements can help improve mobility through the rib cage and thoracic spine while encouraging better posture and easier breathing.

No equipment needed. Just a minute of mindful movement.

Save this for your next desk break 🤍
Follow for more simple movement that helps you feel better in your body.

This is a supported side stretch, a gentle lateral release for the entire side body.

When you stay for 2–3 minutes:
• The intercostals begin to soften
• The lat + obliques lengthen
• The fascia adapts slowly (not forcefully)
• The breath naturally deepens into the side ribs

Longer holds allow the nervous system to settle first…
then the tissue begins to respond.

It’s not intense.
It’s effective.
Try both sides. Notice the difference.

Follow for more nervous system support and save this for later 🤍

This short sequence strengthens what actually improves posture:

• Thoracic extension
• Upper back strength
• Scapular stability
• Rotational control

Lying at the edge of the bed lets gravity create resistance while supporting your spine.

Stretching your chest feels good but without strength, your posture won’t hold.

Mobility + strength = lasting change.

I’ve been a bit quiet here for a while 🤍
I took space away to reset, travel, and also to navigate a knee injury that’s flared up again recently.

It’s been a reminder that practice isn’t always about doing more or pushing forward, sometimes it’s about softening, adapting, and meeting yourself where you are. Plus yoga is so much more than just the movement, it’s breathwork, it’s meditation, it’s how you navigate daily life.

I’m slowly coming back here with more space for nervous system support, gentle movement, and embodied practices that help us feel more at home in our bodies, especially in the messy, real moments of life.

If you’re here, thank you for being here 🤍

A 5-minute morning reset from the edge of your bed:

1️⃣ Seated Cat–Cow
2️⃣ Eagle Arms (forward + back)
3️⃣ Seated Side Bend
4️⃣ Gentle Twist
5️⃣ Figure-4 with spinal waves
6️⃣ Hands interlaced behind the back

In the morning, your spine has been still for hours and this a great gentle sequence to mobilize in the morning. You can also place a pillow under your feet if your bed is too high to sit comfortably.

Five minutes. Still in your pyjamas.

Save this for tomorrow morning 🤍

Follow for more gentle every day movement.