How well does your Mid-Back move?

If you find yourself sitting for long periods of the day then this blog will help you test your mid-back mobility. Read on if you find yourself doing the following:

  • sitting in a flexed posture for hours at a time over a computer
  • slouched in the car
  • gazing down at our phones/ipads

Poor Mid-Back posture can lead to the following:

  • forward head translation
  • neck pain
  • headaches
  • anterior shifting our pelvis which is commonly associated with those who have lower back pain.

Why do we need to keep mid-back moving

Thoracic mobility is one of the most important areas to keep healthy and well mobilised. Improving thoracic spine mobility can help reduce pain and increase range of motion in the neck, back and shoulders. It can also help to reduce the risk of injury and pain.

Test your Mid-Back Mobility with the following

Try these 2 exercises to help restore your thoracic mobility and open up your chest and middle back.

  1. Scapular Retractions
  • Either seated or standing, interlock fingers with hands behind head and elbows together
  • Squeeze shoulder blades together and move your elbows and hands backward
  • Hold in this extended position for 3-5 seconds
  • Perform 8-10 reps and repeat 2-3 times throughout the day

2. Kneeling Wall Windmill

  • Kneel with front leg touching the wall and arms out straight in line with the shoulders
  • Keeping the arms straight, slowly slide the palm of the hand closest to the wall in a big semi-circle rotating towards the back knee, stopping at the level of the shoulders
  • Follow the movement of this hand with your head and eyes
  • Remember to tuck your pelvis, squeeze your glutes, and engage your core during this exercise to prevent low back involvement
  • Repeat 2-3 times on both sides 

Did you test your mid-back mobility? If you found that performing these movements created too much discomfort or pain, then please stop. It may be useful to seek help from your local musculoskeletal expert and find out if your restrictions are joint or muscle related.


Lisa Smycz

If you would like to know more about what ideal posture looks like, then CLICK HERE.  To find out if your shoulders pass the test CLICK HERE.

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