Mid Back Relief
The mid-back, also known as the thoracic spine, is a crucial area of the body that plays an important role in supporting the upper body and maintaining proper posture. However, it is often neglected in exercise and stretching routines. Here are three of the best exercises/stretches for the mid-back:
Thoracic Extension - This exercise helps to stretch and strengthen the muscles in the mid-back. To perform a thoracic extension, start by lying on your stomach with a pillow or foam roller under your thoracic spine. Place your hands behind your head and slowly lift your head, shoulders and chest off the floor, hold the position for a few seconds and then release. Repeat the exercise for several reps and sets.
Opposite Arm and Leg Raise - This exercise targets the mid-back and core muscles. To perform an opposite arm and leg raise, start by getting on your hands and knees with your hands placed under your shoulders and your knees under your hips. Slowly lift your left arm and your right leg off the ground, hold the position for a few seconds, then release and repeat on the other side.
Chest Expansion - This stretch is a great way to release tension in the mid-back, shoulders and chest. To perform a chest expansion, stand with your feet hip-width apart, interlace your fingers behind your back, and raise your arms up towards the ceiling. Hold this position for several seconds, then release and repeat the stretch.
It's important to note that when starting any new exercise or stretching program, it's always best to consult with a professional to ensure that you are performing the exercises correctly and safely. Incorporating these exercises and stretches into your fitness routine can help improve posture, reduce pain and tension, and even improve overall athletic performance.