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!