Mobility Month Week 2 Task 2 : Best ways to Stretch Mid and Upper Back

If you are suffering with a stiff and achey mid and upper back then you may want to try these best ways to stretch mid and upper Back. We refer to this part of the spine as the thoracic spine. The ribs come off the bones of the thoracic spin, to encircle the organs.

Reasons our clients get upper/mid Back Pain

  • prolonged sitting while working or studying at the desk
  • repetitive actions, especially if they are to one side.
  • not exercising in a balanced way, for example working the front of the chest in the gym and not strengthening the back of the chest.

Try the following stretches

1. Cat – cow stretch

While on hands and knees, gently and slowly arch the mid back up towards the ceiling. Hold for 5 seconds and pull belly button to the floor, hold 5 seconds. Repeat 3 times.

2.Thoracic rotation

Start in hand and knee position. Isolate the thoracic spine and slowly bring one arm up towards the ceiling. Resist twisting from the low back, keep pelvis still. Repeat 3 times on each side.

3. Child’s pose

From the hands and knees position come back and rest bottom on heels, while stretching arms out in front. You should feel a stretch in the upper and mid back. Hold 5-10 seconds.

4. Thread the needle

From child’s pose, thread one arm under the opposite arm to get a lovely 😊 mid back and side stretch. Hold for 20 seconds and as you breathe out let your thoracic area stretch further into rotation. Repeat on the other side. Remember to keep pelvis still.

Great to try these stretches after exercising or sitting for a period of time.

Stop  if anything is painful and consult your musculoskeletal therapist if pain persists in your mid/upper back. 

Lisa Smycz

If you haven’t checked in with your thoracic mobility then CLICK HERE to check out how you can do that.  Find out what posture can affect neck pain CLICK HERE.

Lisa, chiropractor


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