"Supporting the Clouds" is a simple QiGong technique that significantly helps with mid-back, upper back tightness and pain caused by prolonged sitting. Itis a great exercise that helps anyone who has a desk job or suffers a poor slouching posture.
Please see the Link below to watch this 3-4 min presentation. A step by step easy to follow tutorial.
I hope you find it easy and beneficial. Please also see Qi Gong 1, Qi Gong 2 and Qi Gong 3 Created by Dr. Ehud Udi Tal (Registered Practitioner of Traditional Chinese Medicine).