These thoracic back exercises and stretches help strengthen your rhomboid muscles, trapezius muscles, and help to stabilize the scapula. We call them the Is, Ys, Ts, and Ws.
You can do them lying down, but it helps to use a swiss ball so you don’t arch your back. It also helps you work your core as well. Get on all fours (quadruped) over the swiss ball. You can keep your knees down on the ground, but eventually if you lift your knees and stay on your toes, it will help engage your core muscles.
Lift up your arms straight out in front of you with your thumbs up in an I position with your thumbs up. Lift them 10 times. Then go into a Y position and repeat. Next is the T position, and finally is the W position. You don’t need much weight to get a good workout with these!