A flexible and strong mid-back is essential for sports performance, but it's often overlooked in our exercise or stretching routines

A flexible and strong mid-back is essential for sports performance, but it's often overlooked in our exercise or stretching routines. Many of us live a forward-hunched lifestyle due to prolonged computer use, phone usage, and driving. This further limits the movement from our mid-back, leading to weakness, tightness, and stress on adjacent body areas. We can assess your specific strengths and weaknesses, tailor exercises to your individual needs, and provide guidance on injury prevention and recovery. Schedule an appointment at www.elementwellnesspdx.com .

Thoracic Extension on Foam Roller:
Sit on the floor with a foam roller placed horizontally behind your mid-back.
Place hands behind your head for support.
Gently arch your upper back over the foam roller.

Child's Pose with Foam Roller
Start in a tabletop position on the floor with a foam roller placed horizontally in front of you.
Shift your hips back towards your heels while extending your arms forward on the foam roller.
Allow your chest to lower towards the floor.

Thread the Needle:
Begin in a tabletop position with your hands and knees on the floor.
Extend your right arm toward the ceiling, keeping your neck in a neutral position.
Thread your right arm under your body, reaching toward the left side, and lower your right shoulder to the ground.
Hold the stretch, feeling a gentle twist in your mid-back.

Side Lying Half Arm Circle:
Lie on your side with knees bent.
Straighten your arms straight in front of you and stack your hands on top of each other.
Lift your top arm, drawing a half circle behind your head and back, try to keep contact on the floor.
When your overhead arm is parallel with the downward arm bring it back across and stack your hands

Y Lift:
Lie face down on an exercise mat.
Extend arms overhead, forming a "Y" shape.
Lift arms and upper body slightly off the ground, squeezing mid-back muscles.

Dr. Kellin Keesee, MS, DC, CCSP