MID-BACK REHABILITATION

Mid-Back Foam Roller Mobilization

Start by laying on your mid-back on the foam roller with your arms crossed over your chest. Here you can control the amount of weight you put through the foam roller through your hips and feet. From here you can roll back and forth over the foam roller, searching for spots that are tight and restricted. For an extra bit of stretch you can use the foam roller as a fulcrum and extend your back over the top. Roll for 1 to 2 minutes.

Cat-Camel Stretch Part 1

For this stretch, you will start on all fours with your hands under your shoulders and knees under your hips with a neutral back. From there, forcibly inhale and keep your abdominal muscles tight and drop your chest toward the floor.

Cat-Camel Stretch Part 2

From here exhale completely and lift your lower rib cage, round your back, and allow your neck muscles to relax. Let your breathes dictate how long you are in each position, perform 5 times

Childs Pose

Starting on all fours with your hands underneath your shoulders and knees underneath your hips, drop your hips back towards your heels, reach your arms out forward, and allow your chest to drop toward the ground. In this position focus on large breathes in and out. Hold pose for 20 seconds 3 times.

Threading the Needle

Starting on all fours with your hands underneath your shoulders, knees underneath hips, lift up your right arm and bring it across your chest. As you pull your arm through your shoulder will naturally drop toward the ground. From here actively push away from the ground and look up towards the ceiling to further the rotation of your mid back. Hold for 20 seconds 3 times on each side