MID BACK EXERCISES
1. T4 EXTENSION ON FOAM ROLLER
Clasp the hands together behind the head and roll up and down the foam roller inducing extension into the mid-back.
2. PEC STRETCH
Bend the elbow and place the hand on a wall or in a doorway. Then rotate the trunk away from the arm. You should feel a stretch across the front of the chest
3. PEC MOBS
Grab a broomstick with one hand and butt it against the palm of the opposite hand, then drive the broomstic into the hand forcing the arm overhead, you should feel a stretch across the chest.
4. BENT OVER THORACIC SPINE ROTATIONS
Bend forward at the waist with the arms dangling. Then Rotate the trunk to one side and lift up as far as possible. Follow the arm with the eyes. Make sure to keep a neutral low back, the motion should come from the mid back and not by rotating the pelvis.
5. SIDE LYING EXTERNAL ROTATIONS
Start by lying on your side with one knee resting on a foam roller or medicine ball and both arms reaching for the ceiling. Then rotate the trunk in the direction opposite to the elevated knee by dropping the opposite arm backwards.
6. SCAPULAR WALL SLIDES
Stand with the elbows bent and forearms resting against the wall. Then slide the forearms up the wall, maintaining wall to elbow contact throughout the movement.
7. REACH ROLL AND LIFT.
Start off on all fours. Then reach out as far as possible along the ground with one hand. Then roll the hand over so it faces the ceiling. Then lift the hand off the ground keeping the elbow completely strait.
8. SWIMS EXERCISE
Start off the the back of the hands resting on the butt. Then lift them off making an arrow. Then turn the palms over facing the ground and raise them overhead.
9. STANDING NO MONEY.
Find a corner, and stand with the elbows bent resting at the side of the with the palms facing up. The squeeze the shoulder blades together and rotate the hands outwards keeping the elbows close to the side of the body. You should feel the exercise in between the shoulder blades.
10. WALL ANGELS
Stand about 6-8 inches from the wall with the low back, mid back and back of head in contact with the wall. Make a Y with the arms with the elbows in contact with the wall. Then slide the arms into a W maintaining contact between the wall and elbows throughout.
11. THERABAND "No Money"
Lay on your back with the elbows bent while holding a theraband. Pull the theraband apart by externally rotating the arms. Make sure to keep the elbows in contact with the body.
12. PUSH-UP PLUS
Start in the push up position with the elbows completely strait. Then drop the trunk while maintianing completely strait elbows. Only the trunk moves during this exercise.
