Mid Back Pain Exercises: Video 1 of 5

Mid Back Pain Exercises: Video 1 of 5


Alright, today we are demonstrating thoracic
rotation. A really important exercise. A lot of people tend to suffer from chronic neck
and upper back pain. This a lot of times starts from lack of movement between the shoulder
blades. So we are going to work to fix that. I’m going to have Beth go down on her hands
and knees. She’s in a quadruped position. So I want hands directly under the shoulders,
knees directly under the hips, back nice and flat. First part is, she’s going to take one
arm, put it flat on the table, with the palm towards the floor and she’s going to line
her elbow up right between her knees. She’s going to take the other hand, put that lightly
behind her head, elbow down to the floor, and what we are going to see her do, is she’s
going to rotate all the way to the ceiling, and you will feel a squeeze between the shoulder
blades, and down. This is a very challenging exercise because it strengthens and stimulates
between the shoulder blades, an area that historically is very tight on most people.
She would repeat this for 2-3 sets of 10, on both the right and the left. Let’s go ahead
and switch sides. So hand down, palm down, hand behind the head. You’ll see as she rotates
you’ll see a nice squeeze between the shoulder blades here. Now notice, she’s not elevating
from her shoulders. She’s simply rotating to get that nice motion here. We don’t want
to strain the neck through this exercise. Hand is lightly placed on the back of the
head, her off hand is lined up directly with the center of her knees, and again, you should
repeat this for 3 sets of 10 on both the left and the right. This is thoracic rotation.

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