Some people, no matter how long they have slept, still feel that they can’t get enough sleep. This situation is usually a symptom easily caused by the occurrence of distortion in the upper thoracic vertebrae 1 to 5, which is generally related to the poor performance of the blood vessels supplying oxygen to the head cells. We can improve the quality of sleep through stretching exercises of the thoracic spine, and when the circulation of the brain is improved, it will get more sufficient oxygen and nutrient supply to produce quality neuroleptic substances, so that the brain can rest and repair more efficiently. However, if there is no significant improvement after two weeks of stretching exercises, it is recommended that a professional therapist make specific adjustments to this area. In particular, how to increase the mobility of the thoracic spine and intercostal joints will be the key to solving the problem. Recommended spinal stretching exercises: comprehensive stretching of the upper back Small prescription for spinal exercises 1. Thoracic vertebrae 1 to 12, lumbar vertebrae 1 to 5. 2.Recommended number and frequency: 2 times a day, 2 times each time. 3.Key points: Please feel the subtle changes in the diagonal line of soreness, especially the tightness and relaxation between inhalation and exhalation. 4.Help to solve the problem: upper thoracic spine syndrome symptoms. 5.Exercise contraindications: not suitable for people with herniated discs. Patients with shoulder strain or fifty shoulders (peri-shoulder tissue inflammation), please do it according to your ability. Action steps 1.Sit on your knees at the edge of the bed, bend your body forward, and hold on to the right edge of the bed with both hands. 2. Press your body down to the left front, feel the tightness in your left arm and left upper back, stop for 15 seconds and keep breathing naturally. Key: the body downward movement can be fine-tuned to the diagonal of the tightness and soreness, the effect is better. 3, switch to the other side to do the same stretch. Stop for 15 seconds as well and keep breathing naturally. Point: Please carefully feel the subtle changes in the diagonal of soreness, especially the tightness and relaxation between the inhalation and exhalation.