Mid Back Exercises

DISCLAIMER: Do not continue to do any exercises if you feel pain, dizziness, or if your condition becomes worse. Please report any issues to your chiropractor medical doctor before continuing.

Kneeling T-Spine Rotations

Additional Information

Start in a kneeling position on the floor with your back in a neutral position and your hands right above your shoulders. Reach through your opposite arm and leg and try to feel a stretch on the back of your shoulder and mid back. Pull your arm back and open your chest up in to a fly position trying to feel a stretch on the front of your shoulder and lower back.

Perform 2 sets of 10 repetitions on each side.

Half Wall Hang

Additional Information

Stand facing a wall and then place your hands on the wall as you walk your feet back and move your hands down the wall until your chest is parallel to the ground.

Walk your feet back and set your hands up on the wall so that you are bending at the hips to about 90 degrees and your legs are straight.

Hang over with your hands on the wall, try to extend your back with your arms straight and your biceps by your ears. Try to extend your spine and create a nice straight line from your hands on the wall to your tailbone.

Press your chest out toward the ground as you extend your spine. Drive your chest through your arms and feel a nice stretch through your lats and triceps.

Hold for 20 - 30 seconds and breathe and focus on extending your thoracic spine as you keep your abdominal area engaged so you do not hyperextend the lower back.

Repeat 5 times.

***Beginners may need to start with their hands higher up on the wall and their feet closer in so that they are not leaning over too much.

Wall Slides

Additional Information

Lean your back against the wall with your feet a few inches from the wall. Bend your knees slightly and press your back into the wall. Try to keep the lower back flat against the wall throughout the movement. Do not arch the lower back.

Press your upper back into the wall and relax your head against the wall as you bend your arms and place the back of your hands against the wall right at each side of your head. Keeping your back firmly against the wall and your abdomen tight, slide the back of your hands up the wall as far as possible. Then slowly slide them back down.

Do not slide them up further if your lower back is coming away from the wall and you are getting the extension from your lower back instead of your upper back.

Repeat 10 times reaching up the wall and each time try to get higher up the wall. Perform 2 sets.

Side Lying Rotations

Additional Information

Lie on your side on the floor with the knees bent to 90 degrees.

Place the arms out in front of you with the palms facing each other. Slowly slide the top hand over the bottom arm toward your chest and across to the shoulder.

Allow the trunk to rotate and slowly extend the arm from the shoulder and then the elbow, reaching out with the fingertips and turning the head to look down the line of the arm. Make sure the pelvis and hips are still pointing forward.

Reverse this sequence and finish by sliding the palm of the top hand beyond the bottom hand. Repeat slowly and continuously 5 times then roll over and repeat on the other side.

Elbow Slides on the Wall

Additional Information

Stand facing a wall and then place your elbows on the wall as you walk your feet back.

You are in a plank position while up against the wall. Slowly slide your elbows up the wall as you engage your core. Maintain a strong spine and abdominal muscles as you reach your elbows as high up the wall without bending the spine.

The focus of the movement is between the arm and the upper body. Pause. Then lower your elbows to the lower, plank position. Repeat 10 times for 2 sets.

Child's Pose with Movement

Additional Information

Start on your hands and knees. Bring your knees and feet together as you sit your butt back on your heels and stretch your arms forward. Allow the upper back to stretch and pull away from your lower back.

Walk your hands as far to the right as you can. Breathe deep and then relax. Hold for 3 – 4 breaths and then walk your hands to the left. Hold again for 3 – 4 breaths. Walk your hands back to center and then sit up. Repeat 2 more times.

Scapula Push-Ups

Additional Information

Face a wall, standing 2 feet away. Place hands on the wall. Lower your chest toward the wall without bending the elbows.

As you approach the wall, your shoulder blades should feel like they are going away from the wall as your ribs are going toward the wall. Aim for a large gap between the ribs and the shoulder blades. Return to the starting position and repeat. Perform 2 sets of 10 repetitions.

Trap Activations

Additional Information

Stand with a light weight in your hands. Arms should be to the side with your palms facing away. Shrug your shoulders, focusing on contracting your upper back (trapezius muscles).

Hold for 3 seconds and then relax and lower your shoulders. Perform 2 sets of 10 repetitions.

Pull Aparts

Additional Information

Standing with feet shoulder width apart, grab the handles of the resistance band with each hand, then loop the band once or twice more around each hand to desired tightness.

Holding hands straight out in front of you at shoulder height, pull the band open as arms go out to the sides and band comes in towards chest. Keep your shoulders back at all times.

Slowly release hands back to start position and repeat. Perform 2 sets of 12 - 15 repetitions.


Additional Information

Lay face down on a mat or flat surface, with your arms outstretches. Keep your hands and arms straight throughout the entire exercise.

Raise your arms and legs 4 – 5 inches off the ground. Hold for 5 seconds, then return to the starting position. Repeat 10 times. Perform 2 sets.

Additional Recommended Resources

resistance bands

Resistance Bands

playground ball

Playground Ball