Mid-Back Aches? We Got You.

Many patients come in with complaints about some tightness between their shoulder blades, feeling ache or tension along their upper back, or even some nagging neck pain. I love to address this for most by using some “movement snacks”, breaking the day up with quick 30-60-second movements to introduce variety and break up sedentary time. Usually, this is tricky to remember until you add in some timers on your phone to keep you on track. Try these out!

Reach and Rotate:

Keep your hips still and emphasize moving your shoulder blades as you do this. ⏯️ Movement VIDEO

Banded Rotations:

You can do this with or without a band, but be strict about keeping your hips to the wall instead of moving through them, and your eyes should follow your hand.

⏯️ Movement VIDEO

KB Arm Bars for The Mid-Back:

A more advanced movement, focus on letting your upper back and shoulder blades melt into the ground while keeping your arm straight. The upper back should feel like it gets heavier into the ground.

⏯️ Movement VIDEO

Thoracic Extensions:

Lastly, my favorite. You can do this over the back of a chair, unweighted or weighted, or over a foam roller. Make sure that you’re arching through your upper back instead of just looking up through your neck. Your bottom needs to stay on the ground as you do this.

⏯️ Movement VIDEO

Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!