The Thoracic spine runs from the base of your neck to the bottom of your rib cage. If this area is tight, it can impact your neck and shoulder movements, and also your breathing. Here’s good old Bob and Brad with 3 simple but effective exercises for loosening it up.
And here’s a link to a ball that you can use for exercise 2:
https://www.amazon.co.uk/Trideer-Exercise-Training-Physical-Improves/dp/B077QD9TFF
Here’s an exercise than can help with sciatic nerve pain. The aim is to try and get the sciatic nerve moving freely to-and-fro like a piece of dental floss.
This is a really important muscle in the lower back. You have one on each side which connects the pelvic crest to the lower spine and ribs. If it’s over-tight, it can cause lower back pain and restrict movement – particularly forward and side bending. Here’s how to stretch it.
You can do this exercise first thing in the morning to loosen a stiff back.