Stiff Mid Back? Try these Thoracic Mobility Exercises

A lot of us focus on our low back and neck when we begin to experience any type of stiffness and even pain or discomfort, but, have you considered that your mid-back also plays a large role in your overall mobility? 

Sustaining certain posturing such as sitting at your desk can result in a hypomobile thoracic spine, or mid back, that can directly result in other parts of the spine over-compensating for this lack of mobility. Try out these thoracic mobility exercises to help improve your posture and to reduce mid-back stiffness.

Thoracic Extension on Foam Roller (with weight)

  1. Begin in a supine position with your mid-back placed directly on the foam roller with both elbows in front of face and both legs supporting body weight. 
  2. This can be completed with and without a weight behind the head for a further stretch
  3. Next, extend the back over the roller and hold for 5 seconds and repeat 

Open Book with Foam Roller and Thera-band

  1. With head on pillow, lay down on one side with top knee bent up towards the chest and supported on a roll
  2. Open up the top arm and reach back until you feel a stretch, then close back
  3. This can be completed with and without a theraband

Wall Mid Back Extensions

  1. With your feet shoulder-width apart place both hands on the wall slightly above your head
  2. Next, push your upper back down while keeping your hands and arms still
  3. Hold for 5 sec, and then return back to a neutral posture and repeat

Resisted Cat Camel

  1. While on your hands and knees in a crawl position, raise up your upper back and arch it towards the ceiling like an angry cat.
  2. Next, return to a lowered position and arch your back in the opposite direction.
  3. This can be completed with and without a resistance band

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By |2021-05-03T14:20:52+00:00May 3rd, 2021|Back Pain, Exercise|Comments Off on Stiff Mid Back? Try these Thoracic Mobility Exercises
Sydney Folk, PT, DPT, OCS, CSCS
Sydney Folk, PT, DPT, OCS, CSCS is a Certified Orthopedic Specialist working in our Baldwinsville Office
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