Foam Roller Mid-Back Mobility Routine

Struggling with a tight/stiff mid-back? ⁣ Grab a foam roller and give these exercises a go!⁣

Here are some exercises we prescribe to target all areas of movement of our mid-back. They focus on movements of flexion, extension, lateral flexion and rotation. All of which we need to have a healthy spine!⁣ ⁣ 🎥 Exercises:⁣ 1) Thread the needle with ceiling reach - focuses on thoracic rotation in a flexed and extended position⁣ 2) Extension rollouts into flexion sit-backs⁣ 3) 45 deg lateral flexion stretch - focuses on stretching out the lateral chain⁣ 4) 1/2 Kneeling lateral side bends - focuses on lateral flexion of the spine⁣ ⁣ It is important to note that these exercises may not be relevant to everyone. It is important to explore your own restrictions and limitations of your mid-back, and find mobility drills which effectively challenge those limitations.⁣ ⁣ Don’t speed through these movements. They should be performed in a slow and controlled manner.⁣


If you need help, reach out to our caring and friendly team at our Chatswood, North Sydney or Sydney CBD Physiotherapy Clinic. You’ll be glad you did!

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